Deadlift

Competition Stance (Standing on a 1” Deficit)

60% x 3 reps
70% x 3 reps
75% x 5 x 3 sets 
80% x 4 x 2 sets
82.5% x 3 x 2 sets
85% x AMRAPS x 2 sets
ONE MINUTE, 30 SECONDS REST BETWEEN SETS, at 80% you can take a little longer if
needed but I want it close to 1:30

4" Blocks (Weight Elevated) Sumo Pull

(If comp stance is Sumo, go conventional)
STRAPS ARE ALLOWED

80% x 2-3 x 4 sets based off 500

TWO MINUTE REST

Front Squats based off 375

60% x 6 x 3 sets

Lilly Shrugs

4 x 15

Leg Curls or Lunges w/DB in Hand

4 x 10

Crunches

4 x 25

Light Bench

Bench Press Competition Grip

Warm-Up

55% x 8 repetitions

65% x 5 repetitions
75% x 4 repetitions x 2 sets

80% x 2 x 6 sets

TWO MINUTES REST

Floor Press 

7 5% x AMRAP x 3 sets

Skull Crushers w/EZ Curl Bar

5  X 15 reps (Make these suck)

TWO MMINUTE REST, these should be heavier than last week

Front DB Raises

4 x 12

Lilly Shrugs

4 x 10

Abs

Competition Squat Stance 

70% x 3 reps 315

75% x 5 reps x 2 sets 340
80% x 5 x 3 sets 360
82.5% x 2 x 4 sets 370
Two-Three Minute Rest

Ballistic Squats (No Lockout, pulse reps)

60% x 8-10 reps x 4 sets 

Lat Pulldowns or Barbell Rows

4 sets x 12 reps

Lilly Shrugs
5 x 12

Leg Curls
4 x 15

Crunches

4 x 25

Heavy Bench

Bench Press Competition Grip

Warm-Ups

50% x 10 reps 145

60% x 6-8 reps 170

70% x 6 reps 200

80% x 3 reps 230

82.5% x 3 235

85% x 2 245

87.5% x 2 250

90% x 1-3 255

70% x AMRAP 200

Close Grip
80% X AMRAP X 2 sets 210

DB French Press

4 x 15

Lat Pulldowns

4 x 12

Skullcrushers
4 x 12

Bicep Curls

4 X 15

Abs