week of 10/14-10/19

Day 1

Back Squat 1 x 1 @ RPE 8

Back Squat 3 x 5 @ 80%

Heavy Walk Outs 3×10 secs @ 110%

GHR SSPT 9

Partner Medball Situps

Day 2:

Press 1×1 @ RPE 8

Press 3×5 @ 80%

Incline DB BP (high) 4×6 @ 60% total

Dips SSPT 9

Superset: 3×12

Double Arm DB Row and Weighted Pushups

Superset: 3×10

V Ups/Hovers/Bicycles

Day 3:

Deadlift 1 x 1 @ RPE 8

Deadlift 3 x 5 @ 80%

1 and 1/4 Squats 4×4 @65%

SS 3 x 12 Reverse Hyper and Belt Squats-increase wt

3 x 10 Standing Landmine Rotation

Day 4:

Bench Press 1 x 1 @ RPE 8

Bench Press 3 x 5 @80%

Heavy Holds 3×10 sec @ 110%

Iso Press 5×10 sec @ 55%

Pull-ups SSPT 9

SS 3 x 15 EZ Bar Curls and Skull Crushers

DISCLAIMER: This programming is intended for use by athletes who are full time participants in Bull City Powerlifting Club. It is not to be used as a supplement for any other program at CFD (Strength & Conditioning, Hustle, or Open Gym athletes).