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WEEK 2 MEET PREP

Day One: Squats

McGill Carries/Warm-Up

Belt Squat

290 x 10/10

380 x 10/10

470 x 10/10

Barbell Squat (Predator Briefs)

345 x 3

435 x 3

525 x 2

615 x 1 (Add Leviathan Ultra Pro)

705 x 1

755 x 1/1/1

805 with Reverse Average Bands

Paused Belt Squats 470 x 5/5/5/5/5

Bench Night

McGill Carries/Warm-Up

Plate/Band Shoulder Warm-Up

Bar x 10

145 x 10

195 x 8

235 x 6

285 x 5

315 x 5

Close Grip Bench

335 x 5/5/5

Dumbell Roll Backs

45’s x 4 x 15

DB Tricep extensions

35’s x 20/20/20

Face Pulls

75 x 20/20/20

 

Warm-Ups:

KB Carries: 32kg x 100 ft x 3 each arm

KB Bottoms Up Carries: 24 kg x 100 ft x 2 each arm

Birddogs:  10 sec holds 2 x 5 each side

Rolling Planks: 10 Sec holds 2 x 5 each side

Bench Plate/Band warm-up

10 lb plate: 20 x front raises; 20 lateral raises each side

Mini Band Pull Aparts: x 20

Behind the Back Stretch: x 20

Tricep Press Downs: Light Band x 50