Week 4 (Training Phase 2)
De-Load Week
A. 8x2 Back squats @ 80% (rest 3 min)
B.3x7/leg Bulgarian split squats lighter than last week (rest 45 sec between legs)
* Make sure torso stays tall, back foot should be 6-10 inches raised and no more.
C. Pull-ups (0-5= 5 NEG) (6-10= 5) (11-15= 7) (16-24= 9) (25-35=12) (36+ = 14) EMOMx6
+
4 sets NOT for time
10-12 Reverse hyper @ 40% of 1RM back squat
60 sec rest
15 GHD sit-ups
60 sec rest
50 ft backwards sled pull HEAVY/FAST
60 sec rest
A. 8x2 Back squats @ 80% (rest 3 min)
B.3x7/leg Bulgarian split squats lighter than last week (rest 45 sec between legs)
* Make sure torso stays tall, back foot should be 6-10 inches raised and no more.
C. Pull-ups (0-5= 5 NEG) (6-10= 5) (11-15= 7) (16-24= 9) (25-35=12) (36+ = 14) EMOMx6
D. Ring dips (0-5= 5 NEG) (6-10= 5) (11-15= 7) (16-20= 8) (21-25=9) (26+ = 11) EMOMx6
+
4 sets NOT for time
10-12 Reverse hyper @ 40% of 1RM back squat
60 sec rest
15 GHD sit-ups
60 sec rest
50 ft backwards sled pull HEAVY/FAST
60 sec rest
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