Week of August 24, 2015

Day 1:

A:
1RM Future method Back squat
B:
20 Reps at 50%(no future) - Try and go for fewest unbroken reps

Assistance:
-4 x 8/8 Depth Weighted lunges(6-8 inch) 205/115
-3 x 50 Banded Hamstring curls
-3 x 15 Heavy Reverse Hypers

Day 2:

A:
1 RM future method bench press:
B:
85% for max reps
Assistance:
-3 x Max rep:
weighted pullups(45/25) into strict pullups into kipping pullups( do not come off bar)
- 3 x Max weighted dips( 75/45)
- 3 x 20 Heavy hammer curls

Day 3:

A:
8 x 2 DE Back Squat 65%
SS:
2 DE Deadlift 65%
Assistance:
-10 x 50m Sprints
rest 1 min between sprints
-1 mile sled drag - 135#/80#
- 3 x MAx heavy band abs

Day 4:

A:
9x3 Bench press 50% ( Hang Kettlebell [35/26#] from band on side of barbell- include this weight to the total percentage )
SS:
5/5 Heavy DB row
Assistance:
-4x 15 JM press 135/85
-4 x 20 Heavy banded lat pulldowns
-4 x 15 Tate Press
SS:
4 x 1min max reps DB curls

AOD