Base Endurance + Strength: Week 12 of 12, Saturday (Deload Week)
Strength
Front Squat*
4 Sets of 10 Reps
@ 65% of Max Front Squat From the Last 12 Weeks
*3 Second Tempo on the Way Down. Explosive Up.
Conditioning
5 Rounds
250 Meter Row
6 Power Snatches (95/65)
5 Strict Handstand Push-ups
Rest 1.5 Minute Between Rounds
Maintain a consistent pace on each round.
Strength*
4 Sets
8-12 Kettlebell Presses
3 Sets
8-12 Dumbbell Incline Press
4 Sets
4-6 Bent-Over Barbell Rows
3 Sets
8-12 Bent-Over Dumbbell Rows
4 Sets 8-12
Weighted Reverse Hypers
*As Heavy As Possible While Maintaining Good Form
