Friday 20th March 2026 – Back off Week Day 3
2 rounds
- shoulder CARS (a quick google)
- 10 light KB swings
- 10 light KB halos in each direction
Barbell Military Press
3 sets of 5 repetitions at 65% of last weeks heavy single weight
1️⃣ Dumbbell or plate lateral raise
Max reps at 50% of last weeks weight
Once you reach controlled failure perform 2-3 more reps swinging the dumbbell up and controlled lowering down
2️⃣ Deadlift regular
perform 3 sets of 5 at 50% of your 1RM
3️⃣ Hip Thrusts, reverse hypers
Perform 3 sets of 10 with a light to moderate weight
4️⃣ Weighted pullups
Perform 2 sets of max rep bodyweight pullups
5️⃣ Rear Delt Fly's or Lat Pulldown (cable or banded)
Choose a weight you think you could do 10-12 controlled reps with
Use 50% of last weeks weight
Perform max reps with 2-3 sec pause at the top/bottom of each rep and a slow controlled eccentric
6️⃣ Suitcase Carries (Stronghold Staple)
Choose a heavy weight
3–4 walks each arm, hgo heavy but use weights where you can perform controlled breathing
