Day

Sunday

Monday

Primary Movement Squat Push Press Variation Work to heavy singles until speed slows or you miss a rep, then rep out singles @ 85%-95% of daily max. 10-20 Singles total. * Secondary Movement Bench (Paused) Front Squat 8-12 Sets of 2-3 reps @ 50%-60% of Previous Heavy Day max, usually 2 reps lower body and 3 reps upper body. Reps should b Accessory Dimel Deadlift Chins or Inverted Rows Work to top set of 10-12 5 x AMAP Notes: * Days can be broken in to AM and PM sessions. IE: Secondary Movement in the AM and the * Sessions should be short and intense with minimal rest, 45-90 minutes *MAX* *Additional assistance can be performed as desire permits. Don't work assistance in to the gro *The weight for Fridays deads is calculated from the weeks heaviest squat single

Tuesday

Wednesday

Thursday

Front Squat Bench Pause Squat %-95% of daily max. 10-20 Singles total. *NO SLOW GRINDERS!*, (Optional, 2 x AMAP sets @ 70%-75% of daily max) Military Press Squat (Paused) Push Press ody and 3 reps upper body. Reps should be performed Dynamically Curls / French Press Shrugs SLDL 50 Reps Total Each Heavy triples to singles Work to top set of 8-10

Secondary Movement in the AM and the Primary Movement + Assistance in the PM. rest, 45-90 minutes *MAX* ermits. Don't work assistance in to the ground so you are reasonably fresh for the next session. weeks heaviest squat single

Friday Strict Military Press sets @ 70%-75% of daily max) Deads from 4" Deficit Heavy Row Work to top set of 3-5

Saturday OFF

Squat Bench Dead