MONDAY

Olympic Squat
60 x 10 x 3 sets
EMOM- Every Minute on the minute. This may be difficult at first but commit to resting as little
as possible. 

Back Squats Comp Stance

75% x 5 x 6 sets
2MOM- two minutes on the minute

Snatch Grip Deadlift

40% x 12 x 3 sets

Lilly Shrugs
4 x 10 

DB Farmer Carry (Use straps if needed)

5 trips of 30 second walks with moderately heavy Dumbbells 

TUESDAY
Light Bench

Bench Press Competition Grip

Warm-Up

55% x 8 

65% x 5  x 4 sets

75% x 5  x 4 sets

70% x AMRAP

TWO MINUTES REST

Incline Press 

50% x AMRAP
60% x AMRAP
65% x AMRAP
Skull Crushers w/EZ Curl Bar

5  X 15 reps TWO MINUTE REST

Front DB Raises

4 x 12

Lilly Shrugs

4 x 10

Abs

WEDNESDAY
Competition Squat Stance 

70% x 3 reps
75% x 3 reps
80% x 3 reps 
82.5% x 2
85% x 1 x 3 sets
Two-Three Minute Rest

Ballistic Squats (No Lockout, pulse reps)

70% x AMRAP x 2 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
FRIDAY
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 3 sets

82.5% x 3 x 2 sets

85% x 2 x 2 sets

90% x 1 x 3 sets

Close Grip
75% 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

SATURDAY 
Deadlift
Competition Stance (Standing on a 1” Deficit)

60% x 3 reps
70% x 3 reps
75% x 6 x 4 sets 
80% x 4 x 3 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" Block Snatch Grip

65% x 6 x 4 sets
TWO MINUTE REST

Lilly Shrugs

4 x 15

Leg Curls or Lunges w/DB in Hand

4 x 10

Crunches

4 x 25