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WEEK FOURTEEN

Day 1
AM
45 minute incline walk at moderate pace.

PM

Squat

(then)
Bench
-5 reps at 40%

-5 reps at 50%
-3 reps at 60%

-5 reps at 65%

-5 reps at 75%

-Max reps at 85%

(then)
*Find a 15-20 rep max squat

3 Rounds:

-10 x back squat at 60%

*focus on eccentric and slight pause at bottom
-0Max dips

-Max pull ups
-20 reps of choice Abs

Day 2

Clean

(then)
Deadlift
-5 reps at 40%

-5 reps at 50%
-3 reps at 60%

-5 reps at 65%

-5 reps at 75%

-Max reps at 85%
3 Rounds:
-10x db unilateral incline press

*focusing on eccentric
-10 x fat bar curls
-20 x reverse hypers
-20 x chained grenade tricep extensions
-30 x TKE

21 min EMOTM:
1st min
-100# unilateral db clean and press
2nd min
-40yd (20/20) 505# sled push
3min
-10 x 100# KB swings

Day 3

Front Squat

(then)
Press
-5 reps at 40%

-5 reps at 50%
-3 reps at 60%

-5 reps at 65%

-5 reps at 75%

-Max reps at 85%

3 Rounds:
-10 x barbell row
-10 x behind back lateral raise
-20 x choice Abs
-20 x Choice Biceps
-20 x Choice Triceps

Day 4
45 minute walk on incline

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