Week 17/24

Day 1

Back Squat - 4x2 - +5-10 pounds from last week
Front Squat - 3x8 +5-10 pounds from last week
KB Front Rack Lunges 2x30 (15 each leg, alternating, walking)
Belt Squats - 2x12 - slow and controlled
Seated Good Mornings - 2x12 - LIGHT and controlled

Day 2

10 minute AMRAP - strict HSPU - consider this practice - take your time and make your reps pretty

Bench Press - 4x2 - +5-10 pounds from last week
EZ Bar Skull Crushers - 3x12
Weighted Dip - 3RM ; max reps @50% of 3RM
Close Grip DB Bench Press (dumbbells touching) 2x20 - slow and controlled


Day 3

Deadlift - 1x2 @85% - +5-10 pounds from last week
Sumo Deadlift - 5x10 @50% of most recent 1RM (no bouncing)
Supinated Barbell row - 3x12
Weighted Chin-Up - 3RM ; max reps @50% of 3RM
Face Pulls - 3x20

Day 4

10 minute AMRAP - ring push-ups- CONTROLLED WITH DOPE LOCKOUT

Press - 4x2@ - +5-10 pounds from last week
Land Press Barbell Press with explosive toss to other shoulder - 2x20 (10 each side)
Push Jerk - 5x10 @50%
Barbell Front Raises - 3x10
Dumbbell Wrist Curls - 3x20 - make your forearms fat and make them burn