Day 1 - Speed Bench w/ mini band - 45% 9sets, 3 reps Close Grip Board Press w/ mini band - 4x4 RPE 8 Seated Row - x40reps Machine Leg Curls - x40reps Upper Back Choice - x40reps Day 2 - Sumo Dead - 78-83%, 18 Total reps(3-4 range) Front Squat w/ 80lbs chain - 2x3 RPE 8, 2x3 8-10% drop BB Suit Case Holds - 3 sets/side Snatch Shurgs - x40reps Day 3 - Bench Press - 78-83%, 18-21 total reps Incline Press w/ 80lbs chain - 2x3 RPE 8, 2x3 8-10% drop DB Row - x40reps KB Tricep Rollout - x40reps Scare Crows - x40reps Day 4 - Squat - 78-83%, 18 Total reps Speed deads w/ mini bands, 40-45%, 10-12x1 Pull-ups - x40reps Leg Curls - x40reps
Client - Week 16
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