Week 11

11.1 

Squat - 4x4 - aim to add 2-5 pounds to last weeks working sets 

Deadlift - 2x4 - aim to add 2-5 pounds to last weeks working sets 

Barbell RDL - 3x15 - about 40-50% of 1RM DL 

Barbell Hip Thrusts - 4x8 (heavy, you'll be seeing these more often) 

Barbell Curl - 12RM (NO SWINGING, MAKE THESE AS STRICT AS POSSIBLE AND MAKE SURE TO DO 2-3 WORKING SETS BUILDING UP AT LEAST) 

21-15-9
T2B (add weight between feet if possible) 
60s weighted plank 


11.2 

Bench Press - 4x4 - add 2.5-5 pounds to working sets

Decline Dumbbell Pullover - 3x12

Incline Dumbbell Bench - 3x12

Practice Muscle Ups - 10 minutes - Lauren Chilcote I think it's time for a muscle up. 

Prowler Push - 550m with a friend. Make it heavy. You have to use the one that looks like the devil's horns up front (or it's in the closet, I forget where I put it). Go around the block with a friend. Ladies, put extra clothes on or try to go with a guy. You will get weird looks from the creeps around the block. But this is a fun workout and fuck those assholes. If you need me to come with you I will if I can. 


11.3 

Front Squats - 6x3 - heavy - same weight across - 75-80% ish

Static Barbell Lunges -  4x15 (each leg) 

Good Mornings - 4x8

Heavy Wall Balls - 3x25 - unbroken  

Sandbag Calf Raises (sandbag or object on back) - 3x20 

KB Wind Mills - 3x10 (each arm)
Standing Plate Twists - 3x15 (each side)
Hollow Hold - 3x30s 


11.4 

Spoto Press - 4x4 

Land Mine Row - 3x12

Land Mine Single Arm Push Press - 3x12(each arm) 

Dumbbell Side Raises - 3x15

Dumbbell Front Raises - 3x15

Rope Face Pulls - 2x20

Accumulate 150 calories on Ski erg or 200 calorie on rower