Week 12

Day 1

Squat - 4x4 - aim to add 2-5 pounds

Deadlift - 2x4 - aim to add 2-5 pounds

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

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

Concentration Curls - 3x12 (each arm) 

21-15-9
30/20# wallball
Calorie Bike
Pushups


Day 2

Bench Press - 4x4 - add 0-2.5 pounds

Flat Dumb-bell Fly - 3x12

One Arm DB Row - 3x12

Practice Strict C2B Pull-Ups and Deficit Ring Dips - 5-10 minutes 

Rope Face Pulls - 3x15 

5 rounds
60s weighted plank
30 hollow rocks


Day 3

Pause Back Squats - 6x4 - same weight across - about 70-75% of 1RM

Static Barbell Lunges -  4x15 (each leg) 

Hamstring Curls - 3x15

Heavy KB Swings - 3x15

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

AMRAP 10
10 Odd Object Cleans
10 Burpees 


Day 4

Spoto Press - 6x4 

Two Arm DB Row with pause at top - 3x12 

One Arm Seated DB Press - 3x12 (each arm) 

Plate Circles - 3 sets of 5/4/3/2/1 (5 clockwise, 5 counterclockwise , 4 clockwise, 4 counterclockwise, etc)

Band Pull-Aparts - 3x20

Barbell Shrugs - 3x12 HEAVY

Finish with 100 T2B