Week 12 - Deload Day 1 - Bend Corrective Stretches Warm Up Speed or Power Work Strength 1. Deadlift - 5 x 5 @ 50% 2. Deadlift off 12” Blocks - 5 x 5 @ 50%
Auxiliaries 1. Bent Over Row - 4 x 10 2. Pull Up - 4 x 10 3. High Cable Row - 4 x 10
Trunk 1. Weighted Weighted Hyperextensions - 3 x 20
Week 12 - Deload Day 2 - Push Corrective Stretches Warm Up Speed or Power Work Strength 1. Bench Press - 5 x 5 @ 50% 2. Board Press or Bench Press off Pins - 5 x 5 @ 50%
Auxiliaries 1. Incline DB Press - 4 x 10 2. Alternating DB Bench - 4 x 10 each arm 3. Weighted Dips - 4 x 10
Trunk 1. Knees to Bows - 3 x 20
Week 12 - Deload Day 3 - Squat Corrective Stretches Warm Up Speed or Power Work Strength 1. Squat - 5 x 5 @ 50% 2. Squat off Pins - 5 x 5 @ 50%
Auxiliaries 1. Elevated Reverse Lunge - 4 x 10 each leg 2. KB Swing - 4 x 10 3. Swiss Ball Leg Curl - 4 x 10
Trunk 1. Cable Wood Chop - 3 x 10 each side
Week 12 - Deload Day 4 - Push Corrective Stretches Warm Up Speed or Power Work Strength 1. Overhead Press - 5 x 5 @ 50% 2. Overhead Press off Pins - 5 x 5 @ 50%
Auxiliaries 1. Neutral Grip DB Overhead Press - 4 x 10 2. DB 6 Way - 4 x 10 each 3. Scarecrows - 4 x 10
