Wednesday - deload

B (Wed)
Wednesday 6 Jan 2021, 13:53

Chin Up
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps

Inverted Row
Set 1: 8 reps
Set 2: 7 reps
Set 3: 7 reps
Note: Maybe swap this lower to rest the arms between pullups and rows

Hanging Hamstring Curl (Rings)
Set 1: 10 reps
Set 2: 10 reps
Set 3: 10 reps
Note: Moved up because rings already out and give arms a break
Note: Add one set per week for 4 weeks if last in rep range

Push Up
Set 1: (+30 lbs) × 8
Set 2: (+30 lbs) × 7
Set 3: (+30 lbs) × 7
Note: Add one set per week for 4 weeks if final set in rep range
Note: Using blocks for ROM with vest

Ab Wheel
Set 1: 7 reps
Set 2: 7 reps
Set 3: 7 reps
Note: Add one set per week for 4 weeks if last in rep range

Reverse Fly (Dumbbell)
Set 1: 10 lbs × 8
Set 2: 10 lbs × 8
Set 3: 10 lbs × 8
Note: Add one set per week for 4 weeks if last in rep range

Workout notes: chins 10-15
ring row 10-20
pushup 10-20
Lunge 15-25 (swap for sprints Sat)
hamstring curl 10-15
ab wheel 10-20
reverse fly 15-30
with Strong
https://strong.app.link/wpWQpRzWPcb