Week 11 November 10-15

MONDAY DEADLIFT DAY

1)Block pulls: 245x5x1
2)RDL: 155x8/175x6/185x6
3)BB hip thrust: 185x8/205x8/215x8
4)Back extensions: 25x3x12
5)Hanging straight leg raises(toes to bar): 4x10
6)Standing band abductions: 3x15

WEDNESDAY  BENCH DAY

1)Bench with chains:  150(at top) x4x1
2)3 board press: 155x3x2
3)Bentover row: 95x8/115x3x8
4a)Band tricep pushdown: 3x12-15
4b)Behind the neck band pullaparts: 3x10
5)Pullups: x 8-7-6

FRIDAY SQUAT DAY

1)Squat with chains: 185+40lbs in chains at top(225lbs) x4x1
2)Belt squat to box: 4x6-8
3)Reverse hypers: 90+bands x3x12-15

SATURDAY SPEED BENCH AND ACCESSORY

1)Speed press 60%: 85x7x2
2a)Incline bench press: 95x5/100x2x5
2b)Fat bar chinups: 3x8
3a)Band pullaparts:3x15
3b)DB lateral raise: 17.5x3x10
3c)Tricep pushdown: 3x15

Conditioning:
Sled push 160lbs (one way) + KB swings (53lbs x4x12)
Sled drag 160lbs(one way) + ab pikes on ball(3x12)
Sled drags + Lsits(3x10 seconds)
Sled drags + band seated abductions (3x20)