Deadlift

Competition Stance (Standing on a 1” Deficit)

60% x 3 reps
70% x 3 reps
75% x 5 x 3 sets 
80% x 2 
85% x 2
90% x 1 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)

60% x 6-8 x 3 sets (2 count Glute Flex at Top)

TWO MINUTE REST

Front Squats

50% x 6
55% x 5
60% x 4 reps x 2-3 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 6 repetitions x 4 sets

TWO MINUTES REST

Close Grip (All % are of Close Grip Max)

65% 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
75% x 5 reps x 4 sets
80% x 2 x 4 sets
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

60% x 6-8 reps

70% x 6 reps

80% x 3 reps x 6 sets

75% x AMRAP

Floor Press
70% X AMRAP X 2 sets

DB French Press

4 x 15

Lat Pulldowns

4 x 12

Skullcrushers

4 x 12

Bicep Curls

4 X 15

Abs