week 4 - deload

day 1

bench press - 3x3 - @70% of most recent 1RM
press - 8x3 -@70% of most recent 1RM
pull-ups - 3x8
one arm dumbbell row - 3x8 each arm - heavy
barbell “21’s” x 3 sets

day 2

squat - 3x3 - @70% of most recent 1RM
hang power clean - 3x3@60%
good mornings - 3x15
barbell split squat - 3x8 each leg
double under practice - 3-5 minutes

day 3

bench press - build up to 80% for 3 singles
tempo press - 3x3 (2 second hold overhead) - same weight as last week
chin-ups 3 x max reps
flat dumbbell bench press - 3x8 - heavy
dips - 3 x max reps

day 4

squat - build up to 80% for 3 singles
deadlift - 1x3 - same weight as last week
single leg dumbbell DL - 3x8 each leg
hamstring curl - 3x8
back extensions - 3x15
weighted planks - 5x60s