• andre34361

Week of February 7th

So, we head into a week that we will call a "deload" week. The idea is to give the body a small break from heavy weights, easy on the joints, letting there be a reset and more than that, giving the hormones a needed break after getting after it for 3-4 weeks at a time.

However, I bet most of you feel this week more than most because, by allowing the large lifts and large muscle groups to take a break, I get an opportunity to focus on the little areas in this week's programming. So, hope you guys all enjoy!


Every 10:00 for 3 Rounds (30:00):

-20/20 Banded Wood Chops

-15/15 Single Arm Russian KB Swings

-10-15 Barbell Curls

-200ft Side Shuffle

-Row w/ remaining time


Every 4:00 for 3 Sets (12:00):

-8/8 Single Leg Barbell RDLs

-15/15 Single Leg Hamstring Curls

Every 4:00 for 3 Sets (12:00):

-8/8 Lateral Lunges

-15/15 Hanging Knee Raises

3 Rounds per side:

-20 Russian Twists, toward one side

-15 Side Plank Dips

-15 Crossbody Mountain Climbers, toward one side


every 4:00 for 3 Sets (12:00):

-8/8 Alternating DB Glute Bridge Bench

-10 DB Bent Over Rows + 100ft Farmers Walk + Max Tempo Bent Over Rows

Every 2:30 for 6 Sets (15:00):

To be done unbroken

-1 Power Clean

-5 Shoulder Press

-1 Power Clean

-5 Push Press


Every 4:30 for 3 Sets (13:30):

-8/8 Single Leg Goblet Box Squats

-8-12/8-12 Jumping Bulgarian Split Squats

Every 4:30 for 3 Sets (13:30):

-15 Banded Leg Adductions

-up to 1:00 Copenhagen Planks

3 Sets with 2:00 rest:

-1:00 Easy Bike

-0:45 Moderate Bike

-0:15 Fast Bike

-0:10 Transition

-up to 1:00 Wall Sit, can be weighted


Every 8:00 for 4 Sets (32:00):

-800m Run

Odd Rounds:

-15 Banded Lat Pushdowns

-50% of Pullup number, banded slightly

-15 Banded Face Pulls

Even Rounds:

-15 Banded Tricep Extensions

-50-60% of Dip number, banded slightly

-15 DB Pullovers



The face of "having fun"

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