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MONDAY

Lunges
Use a barbell with a moderate weight
3 trips x 30 yards or 20 steps

Olympic Squat
50% x 10 x 3 sets

Back Squats Comp Stance


70% x 5
75% x 3
80% x 2 x 4 sets, 80% x AMRAP (leave one in the tank)
2MOM- two minutes on the minute

DB Rows
4 sets x 12-20 reps (Heavier each set)

Lilly Shrugs
4 x 10 

1.5 mile walk at 3.5 mph pace on treadmill or fast walk outside

TUESDAY

Incline DB Press
5 x 12 reps

Light Bench

Bench Press Competition Grip

Warm-Up

55% x 8 

65% x 5  x 3 sets

70% x 4 x 6 sets

TWO MINUTES REST


Close Grip Press 
(Thumbs length off smooth)

60% x 8 x 4 sets

DB Military Press

4 x 10

Lilly Shrugs

4 x 10

DB Farmers Walk

Heavy DB use straps if needed


5 trips x 75 feet

WEDNESDAY
Competition Squat Stance 

70% x 3 reps
75% x 3 reps
80% x 3 reps x 3 sets
90% x 1-2 reps x 2 sets
Two-Three Minute Rest

Pause Squats 

60% x 4 x 4 sets

Lat Pulldowns or Barbell Rows

4 sets x 12 reps

Lilly Shrugs

5 x 12

Leg Curls
4 x 15

2 mile walk at 3.5 mph 


FRIDAY
Heavy Bench

Bench Press Competition Grip

Warm-Ups

50% x 10 reps

60% x 6-8 reps

70% x 5 reps

80% x 2reps x 3 sets

82.5% x 2 x 4 sets

Close Grip
75% X 6-8 X 4 sets

DB French Press

4 x 15

Lat Pulldowns

4 x 12

Skullcrushers

4 x 12

Bicep Curls

4 X 15

Lunges
Barbell light weight

3 x 30 yards or 20 steps

SATURDAY 
4" Block Snatch Grip

50% x 6-8 x 4 sets


TWO MINUTE REST

Deadlift

Competition Stance (Standing on a 1” Deficit)

60% x 2 reps x 5 sets


70% x 3 reps x 5 sets
75% x 1 x 3 sets

Rest as needed

Lilly Shrugs

4 x 15

Leg Curls or Lunges w/DB in Hand

4 x 10

Crunches

4 x 25

1.5 miles, 45 second walk, 15 second run for each minute