Week of August 31,2015

Day 1:

A:A:
1rm Concentric Goodmorning
B:
20 Rep Back Squat at Body Weight x 2
Assistance( same as last week):
-4 x 8/8 Depth Weighted lunges
-3 x 50 Banded Hamstring curls
-3 x 15 Heavy Reverse Hypers

Day 2:

A:
1RM Pin bench press
B:
Then ManPon for 80% 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)
- 3 x 20 Heavy hammer curls - Increase weight

Day 3:

A:
8 x 2 DE back Squat 65% (use double chains)
SS:
2 DE Deadlift 75%
Assistance:
-7 x 100m Sprints
rest 1 min
-.75 mile sled drag - increase weight
- 3 x Max heavy band abs

Day 4:

A:
12x3 Bench press 50% ( Hang Kettle bell from heavy band on side of barbell- include this weight to the total percentage )
SS:
5/5 Heavy DB row - increase weight from last week
Assistance:
-4x 15 JM press 135/85
-4 x 20 Heavy banded lat pulldowns
-4 x 15 Tate Press- increase weight
SS:
4 x 1min max reps DB curls 

AOD