7-31-21 Dynamic effort upper
Main work Bench wide grip- slightly outside wide 6x6sub with regular bar if you don't have a specialty bar. Increase weight by 5ls from last week.  If you get to a week where you fail on this set, change your...
7-30-21 Dynamic lower
Main work Foam Box Squat w/specialty bar 10x2x55% + 25% band tension Squats 2x5x60%Increasing weight by 2-2.5% from week. When you come to a week where you fail, the following week you will decrease reps to 2 sets of 3...
7-29-21 Special exercises upper
Main work Isometric pin press 4x10 with 3 sec hold*Start with barbell on pins set at 2" Above Chest. Press barbell off of pins, into a 2nd set of pins set at 2/3 ROM, holding for 3 seconds against top...
7-28-21 Max Effort Upper
Main work Floor press using Specialty bar (if you have one)  3x1xmaxYou may not have a previous max to compare for this lift with a specialty bar, so work up as a new max effort. Try to avoid failure if...
7-27-21 Special Excersices lower body
5 Sets Each: 20 Seated SSB Good Mornings 10 (per leg) GHD Single Leg Back Extension 20 Leg Extensions 30 Lying Banded Leg Curls
7-26-21 Max Effort Lower Body
Main work Opposite of competition stance Deadlift against 25% band or chain 3X1 DEADLIFTS opposite stance 3X3X80%keep band or chain tension but drop weight to 80% Auxiliary work Inverse curl 3x8Watch video for banded inverse curl HERE Landmine hack squat...
7-24-21 Dynamic effort upper
Main work Bench comp grip 6x6sub with regular bar if you don't have a specialty bar. We will be increasing 5lbs bar weight each week. If you get to a week where you fail on this set, change your grip...
7-23-21 Dynamic Effort lower
Main work Foam Box Squat w/specialty bar 10x2x50% + 25% band tension Squats 2x5x60%we will be increasing weight by 2-2.5% each week. When you come to a week where you fail, the following week you will decrease reps to 2...
7-22-21 Special exercise upper
Main work Bench press w/bamboo bar 3x205 sec pause at top of every 5th rep Circuit 4 Sets Each: 25 Banded Lat Pullovers 25 Cable or Banded Standing Straight Arm Lat Pulldowns 25 Seated bent Over Rear Delt DB Flys...
7-21-21 MAX EFFORT upper
Main work Strict overhead press 3x1x90% or new max Strict press drop set 3x5x70% of today's max Auxiliary SSB JM presses 3x10VIEW LINK HERE "Louie" push up 2x max reps sets against bands wide grip - use football bar if...
7-20-21 Special exercises lower body
Circuit 24 min EMOMemom = every min on the min Min 1: 8 back squats Min 2: 15 KB swings Min 3: 30 sec GHD or Back ext plank holdsub with regular plank if needed Auxiliary Reverse hyper 3x30 -light/moderate...
7-19-21 MAX EFFORT lower
Main work Seated goodmorning 1x5Work up to a heavy 5 rep - use camber bar or SSB if you have available. If you have any impingement in this movement, substitute with regular goodmornings Auxiliary Back ext or GHD raise against...
7-16-21 FRIDAY upper body
Main work Bench 6x6x70% Close grip Spoto press 4x6x60-70%
For some this will be a new movement and the percentage is just a range. Find the weight that challenges you - yet achievable. DB Incline press 3x12-15 Auxiliary work Lat pull...
7-15-21 THURSDAY lower body
Main work Box squats 12x2x50% + 25% chain or band tensionWelcome back to speed work. Work explosive off the box Stiff leg deadlifts 1x6, work up to a top set of 6
This may take you 2-3 rounds to find your...
7-13-21 TUESDAY upper
Main work Incline Bench 3x1x90% or above
Work up to singles. The goal is to get 3 singles with a grind but not to failure. Barbell or DB seated shoulder press 5x5
Warm up to find your working weight. Moderate Auxiliary work...
7-12-21 MONDAY lower body
Main work deadlifts 5x5x60%, then 3x1x90% Form is CRUCIAL, film yourself and be honest. If your form is breaking down, lower weight. We have time before the next competition to build a solid foundation in our lifts. If your form...
7-9-21 FRIDAY upper body
Main work Bench holds 3x15sec holdStart with 50lbs above your 1rm, then see if you need to go up. Watch video from Jen T HERE Incline bench 4x3x85% Auxiliary work DB hammer curls 4x10-12 DB shoulder press 4x10-12 DB lat...
7-8-21 THURSDAY lower body
Main work Paused Squats 4x5 - moderatePlace band around knees and keep knees pushed out and in line with toes. Lower down slow and with control - pause just at parallel. The goal is to maintain form through the movement....
7-6-21 TUESDAY Upper body
Main work Bench 3x3x80%practice pause on last retp shoulder press 4x6-8 Auxiliary DB lat side raises 4x10-12 incline rear delt fly 4x10-12 upright row 4x10-12 8 rounds tabata 20/10 weighted sit up ab of choice
7-5-21 MONDAY Lower body
Main work Squats 5x3x65% Deads 3x3x65% Auxiliary work 4 rounds with little rest 10 DB stiff leg deadlifts 10 kb swings 3 rounds with little rest: 8-10 hanging knee raises or leg raises then: 20 sec plank 10 sec side...
7-2-21 FRIDAY upper body
Main work Bench 5x5x65-75% DB bench 3x12 lat pull down 3x12 DB side lateral 3x12 hammer curl 3x12 banded tricep 100 banded facepull 100 banded seated row 100