THUR APRIL 29 – ME BP

Warm up – sled dragging upper
Mini band – rotator cuff and triceps
3 Board Press – up to 315×3, 365×1, 405xmiss, 395×1, down set 275×5
Blue Band Overhead Ext w/ Oly Dumbell handle – 4×15
Finger Pull Ups on Rack – 3×5
Rear Delt w/ mini band – 3×10

MON APRIL 26 – ME SQ/DL

Warm up – 6 trips sled lower
Low Box (10″) SS Bar SQ w/Close Stance – up to 315×3, 365×5, 405×1 PR (missed 2nd rep)
Sumo Rack Pulls Pin 2 – 315×5, 405×3, 495×3
GHR – 4X6-8 + light band
Reverse Hyper – 3×12
GHR sit-ups – 4×10 + light band

SUN APR 25 – DE BP

Warm up – sled dragging 4 trips upper
Mini band rotator cuff
Week 1 BP Circa Max
DE BP – 165+60lbs chain 1×3, 165+60lbs chain +mini bands 4×3, 165+60lbs chain 1×3
4 Board Press SS Bar + mini bands – 225×5
5 Board Press SS Bar + mini bands – 275 2×5
Dumbell Chest Supported Row on Incline Bench – 4×12
Lying Rear Delt Raise – 3×8
Dumbell Curl on GRH pad – 2×10
Mini Band Rear Delt – 2×12

FRI APRIL 23 – DE SQ

Warmup
Sled pulling 6 trips lower
stretching
Reverse Hyper 1×10
DE SQ 335 8×2 (weight only and the box 2″ lower)
GM 315×3, 405×2, 315×5 (arched back w/ wide stance)
Reverse Hyper 3×10
GHR Setups 3×10

WED APRIL 21 – ME BP

Warm up – sled upper 6 trips
Mini Band Rotator work
Reverse Blue Band Press – We double the bands around the safety pins set at the highest pin hole so they let off at lockout.
up to 225, add bands
up to 405×3, 455×1, 495×1 PR, 545 missed
4 Board Press – 315×5, 365×3, 365×2
Barbell T-bar Row 4×10
Super Set
Seated Rear Delt Raise – 3×10
Side Laterals – 3×10
Front Raise – 3×10
Scott Curls – 3×6-15