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