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  • Big 24 V4 - Re-Assessment:Unload Week

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    John Rohrer
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    34 views1 page

    Big 24 V4 - Re-Assessment:Unload Week

    Uploaded by

    John Rohrer

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
    of 1

    Big 24 V4 - Re-Assessment/Unload Week

    MONDAY TUESDAY WEDNESDAY THURSDAY FRIDAY


    SESSION 31 SESSION 32 TOTAL REST TOTAL REST TOTAL REST
    Obj: Lower, Total Strength Obj: Upper Strength Re-
    Re-Assessment Assessment

    Warm-up: Warm-up:
    4 Rounds 3 Rounds
    8x Back Squat @ 65/95# 8x Bench Press @ 45/95#
    8x Push ups 3/5x Pull Ups
    8x Situps 8x Dumbbell Push Press @
    Instep Stretch 15/25#
    Training: 5x Shoulder Dislocate
    (1) 8 Rounds
    3x Back Squat - increase load Training:
    each round until 3x is hard, (2) 8 Rounds
    but doable. 3x Bench Press - Increase
    3rd World Stretch load each round until 3x is
    RECORD FINAL LOAD & hard, but doable
    COMPARE TO SESSION Lat + Pec Stretch
    1&16
    RECORD FINAL LOAD &
    (2) 8 Rounds COMPARE TO SESSION
    3x Kettlebell/ Dumbbell 2&17
    Walking Lunge - increase
    load each round until 3x is (2) Max Rep Pull Ups
    hard but doable. Men - Wear a 25# Pack
    Hip Flexor Stretch Women - Wear a 10# Pack
    RECORD FINAL LOAD &
    COMPARE TO SESSION RECORD MAX REPS &
    1&16 COMPARE TO SESSION
    17.
    (3) 9 Rounds (1) 9 Rounds
    2x Hang Squat Clean - 2x Push Press - increase load
    increase load each round each round until 2x is hard,
    until 2x is hard, but doable. but doable.
    Pigeon Stretch Foam Roll Low Back
    RECORD FINAL LOAD &
    COMPARE TO SESSION RECORD FINAL LOAD &
    1&16 COMPARE TO SESSION
    2&17

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