5-14-21 FRIDAY Bench Opener
Main work projected opener bench reverse band 2nd attempt (Don't do this without bands) close grip incline press 5x5 pulldowns 5x8 heavy side laterals 5x12 #2 workoutBand face pulls 100Band tris 100Band rows 100
5-13-21 THURSDAY Lower body
Main workno squats today, just lots of sled and auxiliary work. sled 10 minrev hyper 5x12back extension 5x8 heavyBand leg curls 100#2 workoutBand gms 100Band leg curls 100Sled 10 min Susie & Dianerest
5-11-21 TUESDAY light accesory
light accessories both workouts DB shoulder press 3x10-12Lat pull downs 3x10-12Hammer curls 3x10-12Banded tricep extension of choice 3x10-12banded lat pull downs 1x100banded pull aparts 1x100banded tricep pull downs 1x100   Susie & Diane db press 1x20pulldowns 1x20hammer curls 1x20band tris...
5-10-21 MONDAY Opener Squat
Main work projected open squat reverse band 2nd attempt (Do not attempt without bands) Deadlift 3x3x80% rev hyper 5x12 abs x bunch #2 workoutSled 10 minHeavy med ball gms 5x15Abs x bunch   Susie & Diane sled 10 minrev hyper...
5-4-21 TUESDAY UPPER
Main work Comp Bench 5x5x75%Practice commands on your warmups. Have your partners call it out db shoulder press 5x12 Your choice of tricep movement 5x15 (overhead, incline, jm or tate's press) Lat pulldowns 5x12 band tricep 1x100   Susie &...
5-6-21 THURSDAY d/e lower
Main work CB box squat 5x5 -use a weight you could probably do 8reps with(moderate effort...save for opener sqt on 9/13) Rev hyper 5x12 back extension 5x12 Abs x bunch Sled 20 min   Susie & Courtney 5x5x65%Gms 3x8 moderateReverse...
5-7-21 FRIDAY MAX EFFORT
Main work close grip reverse band 3x1x90% or new max close grip reverse band 3x6x75% of single JM press 5x5 heavy (pay attention to your elbows…be careful) Lat Pulldowns 5x12 DB Side laterals 5x12 Hammer curls 5x12 Band triceps 100...
5-3-21 MONDAY m/e lower
Main Work Projected deadlift openerMax testing dates of May 27th-30th Goodmornings 5x5 moderate Sled 10 min moderate back extension 3x12 Rev hyper 3x12 Band goodmornings 1x100 Susie Diane & Courtney Squat 3x1x80%Deadlifts 5x5x70%45* back raise 5x5 heavyRev hyper 5x12Abs x...
4-30-21 Max Effort upper
Main Work Carpet press3x1x90% + Close grip 3x6x 75% of single Db press neutral grip 5x12 One arm db rows 3x12 Lat pulldowns 3x12 Second workout db tri ext 5x12 Band tris 1x100 Side laterals 5x12 (light) Susie Diane Courtney...
4-29-21 THURSDAY d/e lower
Main work Squat 6x3x75% Deadlift 5x8 moderate Rev hyper 3x20 45* back extension or GHD with weight 3x12-15 Second workout 5 trips moderate weight sled 45* back raise x15 after each trip Band leg curls 1x100   Susie, Diane, Courtney...
4-26-21 MONDAY m/e lower
Main Work CB or SSB high box squat 3x1x90% or above CB or SSB Goodmorning 5x6 moderate weight seated medball goodmornings 5x20ultra wide stance, chest up, back arched, pivot at the hips banded hamstring curls 2x100 5 trips heavy sled...
4-27-21 TUESDAY d/e upper
Main work Bench Comp grip 5x3x 85% Db shoulder press press 4x12 Db trcepti ext 4x15 Lat pulldowns 4x15 DB Side laterals 4x12-15 Band triceps 100 Band rows 100 Band face pulls 100 Susie Diane & Courtney projected opener benchreverse...
4-23-21 FRIDAY max effort upper
Main work 6” pin press 3x1 @ 90% or above Close grip 3x6x 75% of single abovenote- if close grip is getting to your shoulders, use boards or slingshot to relieve Incline db press 3x15 Super set tricep push downs...
4-22-21 THURSDAY d/e lower
Main work Axel bar or trap bar deadlifts 8x1 speed pulls @70%, minimal rest (should complete these in less than 15 min not counting warmup). If you don't have a specialty bar, do these with regular bar.  Your deadlift openers...
4-20-21 TUESDAY d/e upper
Note- If you didn't get time to get your sled done- Tues, Wednesdays and Friday's are good days to use it as your warm up. Main work Bench wide grip 5x6 @ 65% pause last rep. Focus on flexing your...
4-19-21 MONDAY m/e lower
Main work Camber bar or SSB goodmornings 5x3Work up to a max set of 3, no singles. If you don't have a specialty bar, do these with a regular bar. Sumo dl 5x5 @ 60% (focus on form and speed)...
4-16-21 FRIDAY m/e upper
Main work Larson Press 3x1No legs Auxiliary work Superset 5x8 DB shoulder press 5x12 DB bent over single arm row Superset 5x10 heavy triceps (you choose) 5x10 hammer curls Workout #2 Banded facepulls 1x100 Banded rows 1x100 Banded seated lat...
4-15-21 THURSDAY d/e lower
Main work Squat 3x5x80% Deadlift 3x6x70% Auxiliary work Sled 5 "trips" with minimal rest between Superset: 5x6 back extension holding 45lb plate 5x"lots" ab of choice Workout #2 banded goodmornings or banded hamstring curls 1x200 reverse hyper 5x20   Susie,...
4-13-21 TUESDAY d/e upper
Main Work Bench 6x3x80% comp grip 5x5x65% close grip Auxiliary work Superset: 3x10 DB shoulder press 3x10 DB side lateral 3x10 Lat pull down Workout #2 Banded facepull 1x100 Banded seated rows 1x100 Banded tricep pull downs 1x100 susie, diane...
4-12-21 MONDAY m/e lower
Main Work 3” Deadlift deficit pulls 3x1 CB bar or SSB goodmornings 5x6 moderate Auxiliary work Superset: Reverse hyper 5x12-15 KB swings 5x12-15 Workout #2 Banded goodmornings 1x200 Sled drag 1x10 mins non-stop Susie, Diane & Courtney 5/16 comp CB...
4-9-21 FRIDAY m/e upper
Main work Incline bench 3x1work up to a heavy single Close grip 3x6x75% ultra wide grip 3x20find a weight that challenges you. If this grip hurts your should, switch to ultra close grip and work your triceps Auxiliary work Incline...