15 Nov Lisa Guggisberg-Week 3 offseason-Deload
I am currently in offseason getting ready for the XPC Finals at the Arnond in March 2016 where I will go in the 114lb weght class in wraps.
Deload Week
My hips really needed some time off. I had programmed 5 squat singles at 50% but hips were so tight I ended up just loading the bar to 95# and did a couple of sets just get some blood moving in them.
Squat accessory work
Bulgarian split squat 3×10
Hack squat 3×10
Walking lunges 4 x 20
Explosive jump squats 4 x 20
McGill big 3-lots
Stir pots x 100
Bench work
Competition bench 5 singles at 50%
Explosive push up 5×5
Dips 3x 20
Barbell shoulder press 4×12
McGill pull ups lots
Deadlift work
Competiiton stance 5 singles at 50%
1 arm KB swings
Barbell rack row with pause 3×6
Lat pull downs 4×12
Hammer Strength lat pull down 4×12
Landmine T-Bar rows 4×12
McGill big 3 lots
Stir pots x 100
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