Rep Deadlift

Competition Stance (Standing on a 1” Deficit)

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

Snatch Grip Dead (Use Straps)

70% x AMRAP x 2 sets (2 count Glute Flex at Top)

ONE MINUTE REST BETWEEN SETS

Lat Pulldowns or Barbell Rows

4 sets x 12 reps

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 3 repetitions 
80% x 2 reps x 3 sets
ONE-TWO MINUTES REST

Close Grip (All % are of Close Grip Max)

75% x AMRAP x 3 sets

Skull Crushers w/EZ Curl Bar

5  X 15 reps (Make these suck)

ONE MINUTE 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 x 8 sets

Two Minute Rest

Ballistic Squats (No Lockout, pulse reps)

55% x 12 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 2 sets

90% x 1 rep x 1-3 sets

TWO MINUTE REST

Floor Press
80% X AMRAP X 4 sets

DB French Press

4 x 15

Lat Pulldowns

4 x 12

Skullcrushers

4 x 12

Bicep Curls

4 X 15

Abs