Scratch the Walls Just to Survive

SUNDAY - MILITARY PRESS DAY

Deload Week

MP

45x5

70x5x2

75x5x2

95x5x2

Chins (NG)

50 (12 sets)

Pushups (NG)

100 (6 sets)

MONDAY - DEADLIFT DAY

Still deloading

Deadlift

135x5x2

155x5x2

185x5x2

Good Morning

75x10x3

Lunges

BW x 10 each side x 3

Cossack Squats

BW x 3 each side x 12 - one set done immediately after each of the above

Planks

2 x 1:30

Side Planks

2 each side x 0:45