De-Load Week Day 3

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 3 Back Squat - 3 x 10 less than 50% 1RM, practice form - Hypers - 10 DB Row - 3 x 10/10 Superset: 3 sets Dips - 10 DB Curls - 10 GHR - 3 x 10