PERSONAL STRENGTH TRAINING PROGRAMMING - WEEK 14 DELOAD LIFTS
WORKOUT 1 - UPPER BODY
Pairing 1 - 4 Rounds
15 Hand Release Push Ups (1011 Tempo)
15 GHD Layout Sit Ups (1011 Tempo)
Pairing 2 - 4 Rounds
20 KB Sew The Needles (1011 Tempo)
Pairing 3 - 4 Rounds
12/12 DB Snatches (1011 Tempo)
15/15 Side Plank Dips (1011 Tempo)
Pairing 4 - 4 Rounds
15 Band/Cable OH Tricep Extensions (1011 Tempo)
15 Resistance Band Supinated Curls (1011 Tempo)
Burnout - 3 Rounds
12 TRX Chest Flyes (1011 Tempo)
WORKOUT 2 - LOWER BODY
Pairing 1 - 3 Rounds
8/8 DB Bulgarian Split Squats (1011 Tempo)
10 GHD Prone Extensions (1011 Tempo)
Pairing 2 - 3 Rounds
15 KB Goblet Squat + Pulse (1011 Tempo)
15/15 KB Russian Twists (1011 Tempo)
Pairing 3 - 3 Rounds
8/8 KB Split Stance Deadlifts (1011 Tempo)
10 Glider Hamstring Extensions (1011 Tempo)
Pairing 4 - 10/8/6/4
WORKOUT 3 - TOTAL BODY
Set 1 - 4 Rounds
10 Battle Rope Slams (1011 Tempo)
15 Barbell Thrusters (1011 Tempo)
10 Box Step Up to Air Squat (1011 Tempo)
15 DB @ Chest Sit Ups (1011 Tempo)
12 Med Ball Wall Balls (1011 Tempo)
Set 2 - 3 Rounds
15 Standing Cable / Band Rows (1011 Tempo)
12 Med Ball Tricep Push Ups (1011 Tempo)
Set 3 - 3 Rounds
15 DB Hammer Curls (1011 Tempo)
15 DB Skull Crushers (1011 Tempo)
Set 4 - 3 Rounds