Week # 2: 5/4/3 Rep Scheme

Day 1 Standing Military

Pull-Aparts, 3 X 8, done during military
5/4/3- 145,155,175; 155,165,185; 160,170,205 Timed M holds 2 X 135 X F after military
Ab roller 3 X 10
Incline
5/4/3- 185,205,225; 195,215,235; 215,225,245

***Will do 10 explosive jumps each day

Day 2 Squat
Farmers walks 3 X 30 after DL
5/4/3- 275,295,315; 295,315,335; 305,330,355 COC 3 X F after Farmers walks
Ab planks
DL, Trap-Bar
5/4/3- 315,365,405; 335,385,425; 355,405,440
Day 3 Snatch
5/4/3- 95,105,120; 100,115,135; 105,125,150

Shrugs 5/4/3- 315,365,405; 355,385,425; 365,405,450

-superset with snatches

Close grip bench

Pull-ups 8 X 3 (alternate grips)
5/4/3- 205,225,245; 225,240,260; 240,255,270 -superset with CG bench
Day 4 Sumo DL
Sled X 6 trips
5/4/3- 275,305,335; 315,335,345; 325,345,360
Ab roller 2 X 10
Front SQ
5/4/3- 185,215,235; 205,225,250; 215,235,260
Day 5 Back/Biceps
1A. Thib pull downs 3 X 8 50,60,70
1B. BTN pull-up 3X6
1C. Front Pull-up 3X6
1D. CG Row 3X6X70

2A. Cable Rope hammer curls, lying down 3X6X50

2B. Purple Band overhead Tricep extensions 3X12
3A. Preacher bench reverse curls 3X6X65
3B. Purple Band Pushdowns 3X12
4. Ab roller 3X10
5. Sled X 4 trips