Week 8 - Deload

day 1

bench press - 3x3 - @70% of most recent 1RM
flat bench dumbbell press - 2x15
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
incline bench dumbbell press - 2x15
chin-ups 3xmax reps
ring dips - 3xmax reps
plyo push-ups - 3x12 (6 each arm)

day 4

squat - build up to 80% for 3 singles
single leg dumbbell DL - 3x10 each leg
hamstring curl - 3x12
back extensions - 3x15
weighted planks - 5x60s