This is a deload week before a new cycle starts
The secondary circuit is not a deload, where applicable use weights that take you to failure
Suggested Warm Up:
General movement followed by:
5 @ 40%
5 @ 50%
Day 1
Front Squat
5 @ 50%
5 @ 55%
2 x 5 @ 60%
*Rest 60 seconds between sets
4 Rounds
Round 1 & 2 = 10 Reps ; Round 3 & 4 = 30 Reps
*Perform each exercise back to back with minimal rest between exercises – 5 exercises = 1 Round [The 5th core exercise = ME]
Double KB | DB Front Squat
Double KB | DB RDL
Single DB | KB Cycle Squat
Single or Double KB | DB Split Squat *10 and 30 reps each leg
Hollow Hold
*Rest 30 seconds between rounds
*ME = Max Effort
Day 2
Bench Press
5 @ 50%
5 @ 55%
2 x 5 @ 60%
*Rest 60 seconds between sets
4 Rounds
Round 1 & 2 = 10 Reps ; Round 3 & 4 = 30 Reps
*Perform each exercise back to back with minimal rest between exercises – 5 exercises = 1 Round [The 5th core exercise = ME]
Double KB | DB Shoulder Press
Double KB | DB Bent Over Row
Single DB | KB Bench Press
Single or Double KB | DB Row *10 and 30 each side
L Hang | L Sit on paralettes or rings
*Rest 30 seconds between rounds
*ME = Max Effort
Day 3
Deadlift
5 @ 50%
5 @ 55%
2 x 5 @ 60%
*Rest 60 seconds between sets
4 Rounds
Round 1 & 2 = 10 Reps ; Round 3 & 4 = 30 Reps
*Perform each exercise back to back with minimal rest between exercises – 5 exercises = 1 Round [The 5th core exercise = ME]
Double KB | DB Front Rack Lunge
Double KB | DB RDL
Single DB | KB Goblet Squat
Single or Double KB | DB Bulgarian Split Squat *10 and 30 reps each leg
GHD Back extension hold
*Rest 30 seconds between rounds
*ME = Max Effort