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April 07, 2020
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Sara Beckert Week 9
Posted On: Mar 05, 2020

Deload Week

The Essentials of Strength Training and Conditioning explain the purpose of a deload week as an opportunity “to prepare the body for the increased demand of the next phase or period,” and to mitigate the risk of overtraining.

Day 1:

30 minutes of cardio- easy

Followed by:

10 Air squats

20 Push Ups

30 Mountain climbers (total)

40 Walking lunges (total)

50 Step Ups (total)

Repeat for a total of 3 sets

Day 2:

Warm up

Followed by: Easy weight

Bench press x 10 x 4 sets

Bent over rows x 10 per side x 4 sets

DB Tricep Skull Crushers x 10 per side x 4

Bicep Curls x 10 x 4

V-Ups x 10 x 4

End with easy 2K row

Day 3:

Get outside- swim- or something different for 1 hour-unplug!!!!


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