Week 2

Week 2, Day 1 – Max Effort Lower
A1) Competition Squat (sleeves) – 80.5%x1x3 (335); 84.5%x2x2 (350)
B1) SSB Squat vs Monster Mini Bands – Work up to a 3RM (245)
C1) Single Leg Leg Press – 3×12 per leg
D1) Close Stance, Deadstop Hack Squat – 3×12
E1) Leg Extensions – 3×20
F1) Straight Leg Sit Ups – 3×10
Week 2, Day 2 – Max Effort Upper
A1) Competition Bench Press – 80.5%x1x3 (225) ; 84.5%x2x2 (235)
B1) Close Grip 1 Board vs Doubled Mini Bands – Work Up to a 5RM (155)
C1) JM Press – Work Up to a hard set of 8
D1) Incline Tate Press – 4×10
E1) Pressdowns – 150 total reps
F1) Face Pulls – 100 total reps
Week 2, Day 3 – Dynamic Effort Lower
A1) SSB Speed Squat vs ~25% Band Tension – 45%x10x2 (195)
B1) Speed Deadlift vs ~25% Band Tension – 50%x10x1 (265)
C1) Chair Deadlift – 3×12 (stand every 3rd rep)
D1) Single Leg RDL – 3×15 per leg
E1) GHH/Back Ext vs Band OR Reverse Hyper – 4×25
F1) Hollow Hold – 3×30 sec
Week 2, Day 4 – Dynamic Effort Upper
A1) Speed Bench Press vs Doubled Mini Bands – 45%x8x3 (125)
B1) Close Grip Spoto Press vs Doubled Mini Bands – Work Up to a 8RM (115)
C1) Incline DB Bench Press – 3×15-20
D1) Neutral Grip Pull Ups – 3 sets, max reps
E1) DB Chest Supported Rows – 4×12
F1) Lat Pulldowns – 3×12
G1) Band Face Pulls – 3×40