De-Load Week Day 2

This week will serve as an intensity de-load to transition out of in-season training and into a higher volume off season training block focused on strength and hypertrophy. I recommend athletes go light this week and expand the rep ranges if necessary (if it calls for 3 x 10, you can go up to 12-15 reps on lighter sets), but do not go until failure. Day 2 Goblet Squat - 3 x 10 Bench Press - 5 x 10 less than 50% 1RM, practice form - Face Pulls - 10 - seated Row or Band Row - 10 - Band Pull a Parts - 10 Tricep Press Downs - 3 x 20 Shrugs - 3 x 20 Reverse Hyper - 3 x 10 Ab Wheel - 3 x 10