APF State meet December 19, 2019
Training
percentages staged the same as they would following the three-week wave, what we did was dropped a set of chains. I was unsure if this was going to be the right call, after the first couple of sets I felt that it was. Weight was moving snappy, heavy enough to dial in technique, and the sets were low enough that we JUST tapped into the alactic anaerobic system (explosive movements lasting less than 10 seconds and allowing ATP to be restored).We performed these speed movements on all lifts with decreased weight and reps. By the end of the training week, everyone partaking in the newer style of de-loads were feeling awesome and happy for it after the hard first three weeks
Workout
50% speed ON ALL LIFTSSquat 5x2: 2 chains less than last 3 weeks
Bench 5x3: 2 chains less than last 3 weeks
Deads 7x1: 2 chains less than last 3 weeks
