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  • Hypertrophy Week 5 Deload

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    Kenneth Donald
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    This document provides a 5-day deload training plan for the week of May 5-10, 2014. The plan includes conditioning workouts focused on rowing meters on Monday and an obstacle course on Saturday. Optional strength workouts are scheduled for Tuesday, Wednesday, and Friday, with Friday including testing of 1 repetition maximum back squats and a note about not basing self-worth on personal records. The Saturday workout involves creating and running timed trials of an obstacle course where the last place finisher can modify the course for subsequent trials.

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    This document provides a 5-day deload training plan for the week of May 5-10, 2014. The plan includes conditioning workouts focused on rowing meters on Monday and an obstacle course on Saturday. Optional strength workouts are scheduled for Tuesday, Wednesday, and Friday, with Friday including testing of 1 repetition maximum back squats and a note about not basing self-worth on personal records. The Saturday workout involves creating and running timed trials of an obstacle course where the last place finisher can modify the course for subsequent trials.

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    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    17 views1 page

    Hypertrophy Week 5 Deload

    Uploaded by

    Kenneth Donald
    This document provides a 5-day deload training plan for the week of May 5-10, 2014. The plan includes conditioning workouts focused on rowing meters on Monday and an obstacle course on Saturday. Optional strength workouts are scheduled for Tuesday, Wednesday, and Friday, with Friday including testing of 1 repetition maximum back squats and a note about not basing self-worth on personal records. The Saturday workout involves creating and running timed trials of an obstacle course where the last place finisher can modify the course for subsequent trials.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
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    Mesocycle: Hypertrophy

    Week: 5 Deload
    5-May 2014 - 10-May 2014

    Monday
    Conditioning 60 minute row for meters

    Tuesday
    Strength Class workout, if you feel good.

    Wednesday
    Conditioning/ Class workout, if you feel good.
    Strength

    Friday
    Strength Class workout. (Find 1RM back squat)

    *Note: Do not base your entire self-worth as an athlete on


    whether you can hit a new PR or even match your old PR.
    Being an advanced athlete on a seasonal cycle means you
    will not hit PRs every time you test. The intent of this test is
    to get a baseline measurement for the upcoming Russian
    Squat program we will be doing during the Strength &
    Gymnastics block.

    Saturday
    Obstacle Course. Get to the gym at 10 AM and we’ll create
    an obstacle course together and run some time trials. We’ve
    Weird Stuff done this a couple times and it was a lot of fun. The last-
    place finisher each trial gets to remove an obstacle or
    replace it with something else for the next trial. This has a
    cool self-leveling effect.

    Jeff Barnett, CSCS

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