Week 3, Day 1 – Max Effort Lower
A1) Competition Squat (sleeves) – 83.5%x1x3(360); 87.5%x2x2 (375)
B1) SSB Squat vs Monster Mini Bands – Work up to a 2RM (255)
C1) Close Stance, Deadstop Hack Squat – 3×8
D1) Bulgarian Split Squats – 3×12 per leg
E1) Leg Extensions – 4×15
F1) Sit Ups vs Band – 4×15
Week 3, Day 2 – Max Effort Upper
A1) Competition Bench Press – 83.5%x1x3(235); 87.5%x2x2(245)
B1) Close Grip 1 Board vs Doubled Mini Bands – Work Up to a 3RM
C1) Decline Skull Crushers – 4×10
D1) Wtd Dips – 3×15
E1) DB Rolling Tricep Extensions – 100 total reps
F1) Side Lying Rear Delt Raises – 4×25 per arm
Week 3, Day 3 – Dynamic Effort Lower
A1) SSB Speed Squat vs ~25% Band Tension – 50%x8x2 215
B1) Competition Deadlift – 83.5%x1x3(445); 87.5%x2x2 (465)
C1) Deficit (1.5”) Deadlift vs ~25% Band Tension, Competition Stance – Work Up to a 1RM (RPE 9) (405)
D1) SSB Good Morning – Work Up to a Hard Set of 10
E1) GHR – 4 sets, max reps
F1) Deadbug Holds vs Band – 3×20 sec per side/leg
Week 3, Day 4 – Dynamic Effort Upper
A1) Speed Bench Press vs Doubled Mini Bands – 50%x6x3 (140)
B1) Close Grip Spoto Press vs Doubled Mini Bands – Work Up to a 6RM
C1) Incline DB Bench press – 3×12-15
D1) DB Rows – 3×10 per arm
E1) Bent Over Rows – 3×10
F1) Straight Arm Lat Pulldowns – 3×15
G1) Band Pull Aparts in Bench Press Position – 100 total reps
