ME UPPER
Bench Work up to max of 5 reps
Incline BP 3x6
Bentover Row 4x12
ME LOWER
Deadlift Max of 5 reps
Lunges 4x12
SLDL 3x6
DE UPPER
1x Bench max reps of 155 or 185
Bench 6x3
Close Grip or Skull Crushers 4x10
Shrugs 3x15
Biceps Curl 3x8
Rep Lower
Hang Clean or Power Clean 4x3
1 Leg Squat 3x10
GM 3x12
Plate Pinches 3x1min
Pylos
Leapups 3x8
Tuck Jumps 3x8
Vertical Jump 2x15
Sprints(Need help on these especially
Session A
8x100m Tempo Runs
Session B
5x10yd Sprints
5x20yd Sprints
3x40yd Sprint
Session C
3 Flying 10’s
3 Flying 20’s
Davan
2
I wouldn’t do a rep max on deadlift. You may be out CNS wise for a while.