Week 5 Day 4

Last day of deload week, I am chompin at the bit to get back to some serious training. That is the wonderful part of deloading...getting your body ready and eager to train like a warrior. We've rested well, protected our bodies from injury, recovered from hard training, and now we enter right back into hell training next week. Be ready.

1.) Double DB power Clean + Push Press 5x5

2.) Squat (any variation) 3x10 @ 60%

3A.) Natural Glute Ham Raises 3x5
3B.) GHD Situps 3x10

4.) Sled Walk 1x400 meters

5.) Stretch, mobility, foam roll, play and enjoy life

Week 5 Day 1

After making progressions from fives to singles, hopefully most of us made PR's or are at least have a good plan of attack to achieve some short term strength goals in the near future. Being on the right track is what's important here. I feel good, did not hit any all time PR's but did hit some good numbers for my recent training. I'm a little beat up after a week of maxing out, so will deload this week with a few sets of 8-10 reps of 50-60% weight. Shit, I might even do some yoga, I've been pretty tight and it will do me some good as I've been neglecting my mobility work slightly. Remember, its best to deload right before you burn out, not after.

1.) Press 3x8-10

2.) Muscle ups 3 x submax

3A.) Handstand presses off bars or kb's (freestanding if possible) 3 x submax
3B.) Pull ups 3 x submax

4.) Sled work x 10 minutes