14 WEEK STRENGTH PROGRAMMING - WEEK 14 DELOAD WORKOUTS
WORKOUT 1
Workout 1 - Upper Focus (Chest / Back)
Pairing 1 - 3 Rounds
10 Incline DB Chest Press (50% 1 RM, 1011 Tempo)
10 DB Bent Over Rows (1011 Tempo)
Pairing 2 - 3 Rounds
10 Low to High Band Chest Flyes (1011 Tempo)
10/10 DB 1 Arm Bent Over Reverse Flyes (1011 Tempo)
Pairing 3 - 3 Rounds
8 Chest Dips (1011 Tempo, Banded if needed)
12 Superman Pulses (1011 Tempo)
*De-load week should be roughly 50-60% of your heaviest weights, or 1 rep max.
Mobility - 2 Sets of 10 Reps Each Side
WORKOUT 2
Workout 2 - Lower / Core Focus
Set 1 - 3 Rounds
8/8 KB Cossack Squats @ 50% 1 RM (1011 Tempo)
10 Stability Ball Hamstring Extensions (1011 Tempo)
10 GHD Sit Ups
Set 2 - 3 Rounds
8/8 Landmine Leaning Split Lunges (Light weight, 1011 Tempo)
10 Bench Bodyweight Hip Thrusts (1011 Tempo)
10 Weight Plate Pullovers (Lightweight, 1011 Tempo)
Set 3 - 3 Rounds
10 Mini Band Donkey Kicks (1011 Tempo)
8/8 GHD Iron Cross (1011 Tempo)
*De-load week should be roughly 50-60% of your heaviest weights, or 1 rep max.
Mobility - 2 Rounds :30 @ Each Move
WORKOUT 3
Workout 3 - Upper Focus (Shoulders/Bis/Tris)
Set 1 - 3 Rounds
12 DB Arnold Presses (50% 1 RM, 1011 Tempo)
10/10 DB Preacher Curls off Incline Bench (1061 Tempo)
:20 Handstand Hold
Set 2 - 3 Rounds
8 EZ Bar Bicep Curls (1041 Tempo)
10 Wall ISO Forward Shoulder Raises (1011 Tempo)
10 Palms Up Forward Raise (1011 Tempo)
Set 3 - 3 Rounds
10 Cable/Band Rear Delt Flyes (1011 Tempo)
8 EZ Bar Skull Crushers (1041 Tempo)
10 Weight Plate Overhead Sit Ups (Light, 1011 Tempo)
*De-load week should be roughly 50-60% of your heaviest weights, or 1 rep max.
Mobility - :90 @ Each
WORKOUT 4
Workout 4 - Lower / Core Focus
Set 1 - 3 Rounds
10 Barbell Back Squats (DEPTH FOCUS, 50% of 1RM, 1011 Tempo)
8 Hanging Knee Raises (1011 Tempo)
Set 2 - 3 Rounds
6 GHD Glute Ham Raises (1011 Tempo)
8 Stability Ball Body Saws (1011 Tempo)
Set 3 - 3 Rounds
8 GHD Prone Extensions (50% of 1RM, 1011 Tempo)
8/8 Cable/Band Anti Rotation Presses (1011 Tempo)
Set 4 - 3 Rounds
6/6 Barbell Landmine Bus Drivers (1011 Tempo)
10 Calorie Leg Only Assault Bike
Finisher - 1 Round
8min Moderate Pace Row
*De-load week should be roughly 50-60% of your heaviest weights, or 1 rep max.
Mobility - :90 @ Each
WORKOUT 5
Workout 5 - Upper Focus (Chest/Back)
Set 1 - 3 Rounds
10 Barbell Chest Press + Pulse (50% of 1RM, 1011 Tempo)
10 Standing Cable/Band Rows (1011 Tempo)
10 Kneeling TRX Core Extensions (1011 Tempo)
Set 2 - 3 Rounds
10 Incline DB Chest Flyes (1011 Tempo)
10 1/2 Kneeling Cable/Band Lat Pull Downs (1011 Tempo)
20 Yard KB or DB Farmer Walk (1011 Tempo)
Set 3 - 3 Rounds
8 Barbell Good Mornings (1011 Tempo)
10 Decline Push Ups off Plyo Box (1011 Tempo)
8 TRX Pike Pull In (1011 Tempo)
*De-load week should be roughly 50-60% of your heaviest weights, or 1 rep max.
Mobility - :90 @ Each