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 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

Trunk
1. Ab Wheel Rollout - 3 x 20