Day 1 - Speed Bench w/ mini band - 40-45% 9-12 sets, 3 reps Piston Press - 4x8ea RPE 8 Inverted Row - x40reps BS Pull-apart - x40reps Tricep Choice - x40reps Day 2 - Sumo Dead - 70-75%, 24-28 Total reps Front Squat - 5x5 RPE 7 SL RDL - 3x10ea Snatch Shurgs - x40reps Curls - x40reps Day 3 - Bench Press - 70-75%, 24-28 total reps DB Miliary Press - 4x10, RPE 7-8 Lat Pulls - x40reps Scare Crows - x50reps Cable Tricep - x40reps Day 4 - Squat - 70-75%, 24 Total reps Speed deads w/ mini bands, 40-45%, 8x1 Kroc Rows - 1xmax SB Leg Curls - x40reps
Client - Week 18
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