2 sets:10 band pull-aparts5 hand-release push-ups5 ring rows5 elbow-to-instep/leg10 unweighted good mornings10 reverse lunges/leg10 air squat
10 back squat
Quickly build to the heaviest set of 10 you can. You are only allowed one attempt at a 10 RM. You have 10 mins to complete this.
- RX -30-20-10 reps for time:Single-leg squatsPull-ups
- INTERMEDIATE -20-15-10 reps for time:Single-leg squatsPull-ups
- BEGINNER -20-15-10 reps for time:Air squatsJumping pull-ups
- MASTERS 55+ - 30-20-10 reps for time:Med-ball weighted step-ups (14/20 lb) (20/24 in)Pull-ups
1 set:1:00 foam roll quadriceps/leg1:00 foam roll lats/side
30-20-10 reps for time:Single-leg squatsAlternating dumbbell renegade rows (35/50 lb)- Use two dumbbells.
- Welcome to week four in our Strength II bench press cycle; this is a de-load week.- Use a weight in each set so that you can maintain solid technique with very little deviation. This loading will vary for each athlete.- Perform a new set every 3 minutes.- Even though this is a de-load week, a spotter is always a good idea. If you are alone, be sure to not push to failure and be smart about the load you are lifting.