Deadlift

Competition Stance (Standing on a 1” Deficit)

60% x 3 reps
70% x 3 reps
75% x 3 x 4 sets 
80% x 3 x 2 sets
85% x 2 x 2 sets
65% x 6-8 reps
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

Snatch Grips (Use Straps)

70% x 6 x 3 sets
TWO MINUTE REST

Back Squats
60% x 10 x 3 sets
70% x 6-8 x 3 sets

Lilly Shrugs

4 x 15

Farmers Walk w/DB in Hand

4 x 1:00 walk Use Straps if Needed

Crunches

4 x 25

Light Bench

Bench Press Competition Grip

Warm-Up

55% x 8 repetitions

65% x 5 repetitions

75% x 3 repetitions x 4 sets

80% x 3 x 2  sets

82.5% x AMRAP

TWO MINUTES REST

Close Grip Press 

60% x AMRAP x 2 sets
70% x AMRAP

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 4 reps 
80% x 3 x 6 sets
Three Minute Rest

Ballistic Squats (No Lockout, pulse reps)

70% x 6 reps x 4 sets 

Lat Pulldowns or Barbell Rows

4 sets x 12 reps

Lilly Shrugs

5 x 12

Leg Curls
4 x 15

DB Lunges
4 x 12

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

82.5% x 3 x 3 sets

DB Palms Facing Grip Press

4 X AMRAP

DB French Press

4 x 15

Lat Pulldowns

4 x 12

Skullcrushers

4 x 12

Bicep Curls

4 X 15

Abs