Warm-up:
DE Upper: Work up to x3 @6-7 RPE (Repeat) 9-11% Fatigue
Speed Bench Variation
ME Lower: Work up to x3 @9 RPE – Work up to x1 @9-10 RPE
Squat Variation
Assistance 1: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Triceps Variation
Assistance 2: Work up to x6-15+ @8 RPE (Repeat) 4-6% Fatigue
Pull Variation
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Max Effort: Work up to x 3 reps @9 RPE – 3-5 sets x 1 @8-10 RPE
Back Squat
3 reps @95#
3 reps @135#
3 reps @185#
3 reps @205#
3 reps @225#
1 rep @230#
1 rep @240#
1 rep @245#
1 rep @250#
1 rep @255#
Optional Repetition Effort: 2-3 sets x 6-15 reps @9 RPE
Squat Assistance Exercise:
Step-up
3 sets x 6 (each leg) @35# DB
Dynamic Effort: 6-8 sets x 3 reps @6-7 RPE
Speed Bench
8 sets x 3 reps @100#
Optional Repetition Effort: (Pick One) 2-3 sets x 6-15 reps @9 RPE
Bench Assistance Exercise:
JM Press
3 sets x 7 reps @65#