APRIL 29 – DE SQ/DL
DE Box SQ – 145 w/blue, green, & purple bands 5×2 DL – 135×5, 225×3, 315×2, 405×1, 495×1, 600×3 PR 45° Hypers w/SSB – 3×10…
APRIL 27 – ME BP
BP – (POR)95×5, 135×5, 225×5, 275×5, 315×5 add shirt – 425×3, 455×2, 505×1 Overhead Tricept Ext. w/blue band and inch dumbell handle – 3×10 DB…
APRIL 25 – ME SQ/DL
Week 2 of 6 – SQ Periodization to prepare for APF Sr. Nationals Squats – bar x5, 55×5, 145×5, 235×5, add briefs 325×3, add suit…
APRIL 24 – DE BP
Blast Strap Pushups – 3×20 DE BP – 165 w/miniband 8×3 MM 5 Board Press w/minis – 275×5, 315×5, 365×3 Tricep Pressdowns – 3×20 Cable…
Cardio – April 24-30
Semi Recumbant Bike Mon 30 min. Tue 30 min. Wed 30 min. Thu 30 min. Fri 30 min.
APRIL 22 – DE SQ/DL
DE Box SQ – 145 w/blue, green, & purple bands 5×2 Speed Deadlift (sumo)- 325 w/minis & monster minis 6×1 Bent-over Rows – 135×8, 225×8,…
APRIL 20 – ME BP
Blast Strap Pushups – 3×20 BP(warm up) – 95×5, 135×5, 225×5, 275×3 3 Board Press – 315×5, 365×3, 405×1 CGBP – 225×5, 315×3 Super Set…
APRIL 18 – ME SQ/DL
Week 1 of 6 – SQ Periodization to prepare for APF Sr. Nationals Squats – bar x5, 145×5, add Metal briefs 235×3, 325×3, 425×2, 505×1…
APRIL 17 – DE BP
Blast Strap Pushups – 4×15 DE BP – 185x8x3 4 Board Press – 315×5, 405×2, 365×5 Tricep Pressdowns – 3×20 DB Cleans – 3×12 DB…
Cardio – April 17-23
Semi Recumbant Bike Tue 45 min. Wed 30 min. Thu 30 min.
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