![Training Week [Deload/Washout Cycle]](http://elitefts.com/cdn/shop/articles/PT-Mickey-and-Meana-scaled_a7cd7bb3-5fac-4a7c-b37b-3e514965aef0.jpg?v=1761797607&width=2560)
Monday
High Bar Squat x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9) [Top Set @ 225, Back offs @185]
High Bar Squat x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9) [Top Set @ 225, Back offs @185]
Feet up Bench x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9) [Top Set @135, Back off's @115]
Row of your choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Tuesday
Alt Stance Deadlift x10 @7, x10 @8 Reduce load, perform 2-3 sets of 5 with 530 tempo (RPE 8-9) [Top Set @ 315, Back offs @225]
Feet Up Bench x6 @6, x6 @7, x6 @8 plus 1 down set (repeat) [Top Set @145, Back off @135]
Ab Wheel One set @9. Then three additional sets of half the reps.
Side Plank One set @9. Then three additional sets of half the time.
Thursday
Side Lunges x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Vertical Pull of your choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Military x10 @6, x10 @7, x10 @8 plus 1 down set (repeat) [Top Set and Back off's done with 35lbs DB's, Single Arm, Standing]
Friday
Row of your choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Feet Up Bench x6 @6, x6 @7, x6 @8 plus 1 down set (repeat) [Top Set @ 145, Back off at 135]
Landmine x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
