week of 10/21-10/26

Day 1

Back Squat 3RM

Heavy Walk Outs 3×10  sec  @ 115%

Pause DL 5×5 @ 60%

GHR SSPT  10 Retest

Partner Medball Situps: 3×15

Day 2:

Press 3RM

Incline DB BP (high) 5×6 @ 60% total

DIps SSPT 10 Retest

SS: 3×15

Dual DB Row and Weighted Pushups

V Ups/Hovers/Bicycles : 3×12

Day 3:

Deadlift 3RM

1 1/4 Squats 5×4  @ 65%

SS: 3×15

Reverse Hypers and Belt Squats (^ Wt)

Standing Landmine Rotation: 3×12

Day 4:

Bench Press 3RM

Heavy Lockout Holds 3×10 sec @ 115%

ISO Press 5×10 sec @ 60%

Pullups SSPT 10 Retest

SS: 3×18 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).