Big weekend
Saturday Legs
Sunday Upper body
ready for it

Saturday Leg Day

Get warm...and half dead
6 sets of 3plate sleds (pulling like a sled dog!)
5 sets of hyper extensions 10 reps
3 sets of side bends 10 reps
3 sets of band leg curls
3 more sets of 3plate sleds

Work time
camber bar--this bar works the shit of your stability abilities
worked up to 1RM

then Camber bar 3 sets of 10 reps (70%)

then Camber bar front squats 2 sets

Belt Squats (its a cable machine you stand into with a belt wrapped around your waste and squat, it really fires up your quads)
2 sets

Super set with Plyo Swing
2 sets

Sled Drag Rows 100 reps
Sled Drag Scarecrows 100 reps
Bend Over band pull aparts 100 reps
1 arm DB Row 4x10
40 pullups

LIFT

Bench + 90lbs Resistance Band
Warm warm warm work to 1RM (Video to be posted)

Bench 3x10 with 90lbs resistance band

Bench 3 board press 3x5 with resistance band

Ball Toss
5 sets 1 min off 1 min on. 12lbs medicine ball

345lbs + 90lbs Resistence band

Accessory Work

Shoulder Press
DB Warmup 3x20
DB Working Sets 5x10
Db Front Raises 3x15
Db Rear Delts 3x10

Pullups 5x6-10

Tricep Skull Crushers 5x10
Db Kick Backs 5x~12

Bicep Curl
3x6


Tomorrow: Max Effort DL and Speed Squats

Heavy Side Bends x50
Stiff Leg DB DL 5x10
Hyper Extensions 3x10
Speed Squats with resist band 8x2

Rack Pulls work to 1RM
Then 3x5 working sets

Sled Drag 3 sets down and back
Glute ham Raise 3x10
DL 65% 5/5
Reverse band Squat 1RM
Front Squat 5x5
Back Attack 3 sets
Hyper Extensions 5 sets
Plyo Swing 3 sets

Sunday Workout

Chest support row 3 Sets with resistence band
T-Bar Row 10 sets
Pullups 3 sets
DB Row 3 sets

Bench 1 RM max with Assistance band

Bench 5x10

Arms