Perform the workouts below for the next 4 weeks, then move on to the next phase.

Today's Workout

Speed Squat

  • 8 sets of 2
  • use a specialty bar if you have (cambered, SSB, bow/buffalo)
  • 1-2 mini bands per side
  • use 40-60% 1RM bar weight. 
  • Each rep should be fast and explosive. This is not a grinder

Military Press

  • 10, 8, 6, 5, 3, 3

Close Grip Bench

  • 6 sets of 3

10 sets of 10

  • Rope Pressdown
  • Cable Curls
  • Band Pressdown- 30 reps
Monday
Tuesday
Wednesday
Thursday
Friday
Saturday
Sunday