12 Week Strength Focus - Week 4 - Deload week

Week 4 (Deload):

Use this week to recover from the last 3 weeks. Don't go above the suggested weights/percentages. You should feel fresh and recovered by the week's end, and ready to crush heavy weights.

Day 1

Front squat: 3x6 @ 60%

Push press: 3x7 @ 60%

Jumping back squat: 3x10 @ 50% of Back Squat 1RM
- Perform a full squat, accelerate up, drive through the heals, and jump at the top
- https://www.youtube.com/watch?v=yvUrtV6AJKs

Dumbbell bench press: 3x10 w/ medium weight

Day 2

1 Hang (squat) clean + 2 jerks: 7 sets @ 60%

Pendlay rows: 3x10 w/ medium weight

RDL: 3x10 w/ medium weight (use straps)
- https://www.youtube.com/watch?v=zWz6pxnocSw

GHD situps: 3x15
- Go only to parallel
- If you've never done these before, ONLY do 3x10
- https://www.youtube.com/watch?v=pMS2dU0FuPk