Tampa Meet Prep, Week 8, Day 2

Pallof Press 3x10/side

Low Cable Row 4x12 - heavier each set

2 Board Press 4x4 at 70% (205/4x4) followed by 2x3 at 80-85% (245/2x3)

Incline Paused DB Press 4x10 - heavier each set (65's/10, 70's/10, 75's/10, 80's/10)

High Bar Tempo Squat 4x6 at 60% - belt  (275/4x6)

Sumo Stance Good Morning 4x10 - heavier each set (180/10, 190/10, 200/10, 210/10)

Tampa Meet Prep, Week 8, Day 1

Foam Roller Crunch 3x8

Wall Sit Band Pull Apart 3x10

Copenhagen Plank 4x20 seconds each side

Competition Squat 4x5 at 65% (300/4x5), followed by 2x3 at 80% (370/2x3)

        *Before this, I worked up to a single of 405 just to see how it moved. I'd love to open with this weight at the meet. No complaints with tonight's rep.

SSB Paused Squat 3x6 at 55-60% (255/3x6)

Competition Bench 5x5 at 70% (205/5x5)

Wide Grip Paused Bench 3x6-8 at 65% (190/3x7)

Tampa Meet Prep, Week 7, Day 3

Superset Empty Barbell Row and Empty Barbell Shoulder Press 2x20 on each as your warm up

Single Leg Glute Bridge 3x10/side

Hanging Knee Raise (holding 10 lb med ball in between knees) 2x15

Competition Deadlift 3x6 at 65% (340/3x6) followed by 1x4 at 75% (395/4)

Close Stance Good Morning 4x15 - light weight but only 60 seconds rest in between each set (SSB: 155/15, 115/15, 95/15, 95/15)

Pullups - 40 total - split up however you'd like to 

Rear Delt Fly superset with Pushup 4x20 on each 

Tampa Meet Prep, Week 7, Day 2

Pallof Press 3x10/side

Low Cable Row 4x15 - heavier each set

2 Board Press 4x4 at 65% (190/4x4) followed by 2x4 at 70-75% (225/2x4)

Incline Paused DB Press 4x12 - heavier each set (60's/12, 65's/12, 70's/12, 75's/12)

High Bar Tempo Squat 4x8 at 55% - belt (255/4x8) 

Sumo Stance Good Morning 4x12 - heavier each set (SSB: 165/12, 175/12, 180/12, 190/12)

Tampa Meet Prep, Week 7, Day 1

Foam Roller Crunch 3x8

Wall Sit Band Pull Apart 3x10

Copenhagen Plank 4x20 seconds each side

Competition Squat 4x6 at 60% (275/4x6) followed by 2x3 at 75% (345/2x3)

SSB Paused Squat 3x8 at 50-55% (230/8, 250/2x8)

Competition Bench 5x6 at 65% (190/5x6)

Wide Grip Paused Bench 3x8 at 60%  (175/3x8)

Tampa Meet Prep, Week 6, Day 3

GHD Sit Up 3x20

Beltless Deadlift 4x4 at 70% (365/4x4) followed by 2x2 at 80% (420/2x2)

Snatch Grip Deadlift 4x8 at RPE 8-9 (300/4x8)

Single Arm KB Swing 4x20/side

Banded DB Bench Press 4x12 (60's/12, 65's/12, 70's/2x12)

Tricep Pushdowns 3 x failure

Tampa Meet Prep, Week 6, Day 2

GHD Back Extension plus Y Raise 2x25

Long Pause Competition Bench Press 5x3 at 75% (220/5x3) followed by 1x2 at 85% (245/2)

Paused Wide Grip Floor Press 3x6 at RPE 7 (205/3x6)

Competition Squat 4x2 at 85% (390/4x2) followed by 1x10 at 60% (275/10)

Pallof Rotation 100 reps/side - as few breaks as possible

Tampa Meet Prep, Week 6, Day 1

GHD Back Extension plus Y Raise 2x20

Hip Dip 4x20/side

Beltless Squat 2x6 at 65% (300/2x6) followed by 2x3 at 75-80% (345/3, 370/3)

Front Squat 4x4 at 60% (SSB: 275/4x4)

Tempo Competition Bench 4x5 at 65% (190/4x5) followed by 1x4 at 75% (220/4)

Superset DB Floor Press 4x8 (80's/8, 85's/3x8) and Rear Delt Fly 4x20 

Tampa Meet Prep, Week 5, Day 3

GHD Sit Up 3x20

Beltless Deadlift 4x5 at 65% (340/4x5) followed by 2x3 at 75% (395/2x3)

Snatch Grip Deadlift 4x10 at RPE 7 (265/10, 265/10, 275/10, 275/10)

Single Arm KB Swing 4x20/side

Banded DB Bench Press 4x15 (55's/4x15)

Tricep Pushdowns 3 x failure