Deload Week Workouts

MONDAY UPPER(AT HOME)

1)Handstand pushups: 7/7/5/5+1

2a)Pullaparts: 3x15

2b)1 arm DB row: 25x3x12

3)Pushups: 2x12

4a)Band goblet squat: 20x3x12

4b)Band walks: 3x12-14

4c)Single leg hip thrust: 3x12

WEDNESDAY LOWER(AT HOME)

1)Goblet squats: 3x12

2a)DB RDL: 3x12

2b)Band clams: 2x20

3a)Sliding leg curls: 2x10

3b)Seated band abductions: 2x30

4a)Single leg foot elevated glute bridge: 3x12

4b)Plank variations

5)Bear crawls: 2x forward and backwards

Tire drags/sprints x8 sets, 

alternating reverse drags and forward drag sprints

FRIDAY UPPER (GYM)

1)Ring pullups: 3x8

2)Bench press: 85x2x5

3a)DB floor press: 30x3x10

3b)1 arm low cable row: 10/8/8

4a)DB overhead press: 8/10/10

4b)Alternating DB curl: 3x8

5a)Lsit: 3x15 seconds

5b)Rear delt raise: 2x15

6)Sled rope pulls x6 sets

7)TRX pikes: 15/14/12

SATURDAY LOWER(GYM)

1)Zercher squats: 75x3x8

2)Back squats:95x 2x8

3)Single leg press: 3x8

4a)Leg curls: 15/14/14

4b)Band walks: 3x15

5a)Reverse sled drags: 6 sets,

 working up to 2 sets with 340lbs

5b)KB swings: 60x3x12