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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
