Monday, November 28

Deload

Week 10 Day 1

Today’s focus: Deload week is this week. We back off the heavy percentages and volume, giving our bodies a chance to fully recover while continuing to move. Even at lighter weights, still move well.

Minutes 0-3:              Get you heart rate up (aka warm up)

Minutes 7:                 Mobilize today’s primary muscles (legs, shoulders, upper back)

Minutes 12:               Warm up to 65% of your one rep max BACK SQUAT

https://www.youtube.com/watch?v=ultWZbUMPL8

Minutes 21:               3 sets of 5 reps at 65% every 3:00 min

Minutes 25:               Warm up to 65% of your one rep max SHOULDER PRESS

https://www.youtube.com/watch?v=xe19t2_6yis

Minutes 34:               3 sets of 5 reps at 65% every 3:00

Minutes 38:               Warm up to 55% of your one rep max PULL UP

https://www.youtube.com/watch?v=aAggnpPyR6E

Minutes 44:               3 sets of 8 reps a 55% every 2:00

Leave the gym

Jordan Eldridge