ME Upper A1) Competition Bench Press – Last Warm Up x2; (240) Opener x1; (255) Second Attempt to a 2 Board (275) C1) Band Pressdowns – 100 total reps using the light EliteFTS band D1) Band Flys – 100 total reps E1) Band Pull Aparts – 100 total reps using the EliteFTS Mini band
ME Lower A1) Competition Squat (wraps) – Last Warm Up x1; (420) Opener x1 (450) B1) Competition Deadlift – Last Warm Up x1; (425) Opener x1 (455) C1) Step Ups – 3×15 per leg D1) Leg Extensions – 3×15 (110,120,130) E1) Hanging Leg Raises – 4 sets, max reps (if you can add weight, do so)
DE Upper A1) Speed Bench Press (straight weight) – 65%x6x3 (180) B1) Close Grip Spoto Press – Work Up to a 6RM (225) C1) DB Bench Press – 3×12 (70,75,80) D1) Wide Grip Pull Ups – 3 sets, max reps (15,12,11) E1) Seated Cable Rows – 3×10 (70,75,80)
DE Lower A1) Speed Squat vs ~25% Band Tension – 50%x8x2 (210) B1) Speed Deadlift vs ~25% Band Tension – 60%x8x1 (300) C1) Sumo Stiff Leg Deadlift – Work up to a heavy set of 10 (RPE 8) (275) D1) Wtd GHR – 3×8 E1) Leg Curls – 3×15 (80,90,100) F1) Buzz Saw Plank – 3×30 sec