1) Press (taken from the ground)
5 x 65%, 5 x 75%, 5 x 85%
*oh yeah you heard me right. Clean it then complete your entire set. (Don't clean after each rep)
2) German Volume Training
10x10x50% of 1RM with 60 sec rest between sets
*perform barbell bench press, decline bench, DB bench, weighted deficit push ups, sling shot bench, etc.
*increase 5-10# if able to compete unbroken sets the previous week.
*burnout set, standing alternating DB, curl bar, Hammer, etc. Pick something different each week
3b) Incline Flies 2x10
4) Linear & Compression Work
Ab Wheel (Feet)/Lying/Hanging Leg Raises 3x6
Ab Wheel (Hands)/Decline Sit Ups 3x8
*complete movements in order.
Do not increase reps, increase weight/resistance.