Week 13

Anderson Front Squat from Pins 7 singles > 90% http://www.youtube.com/watch?v=l-2PA6QDJ90 185
Speed Deadlift 8x1@60%1RM 180
Barbell Reverse Lunge with Front-Squat Grip 4x8 95
Pallof Press 3x8 40

Speed Pin Press 5x3@55%1RM, then 2x2 heavy (Like this but put the pins lower http://asp.elitefts.com/qa/default.asp?qid=41469&tid=102) 165, 205
1A Close, Neutral Grip Seated Cable Row 2x5, 1x7 120, 130, 110
1B DB Push Press 2x5, 1x7 55, 45
2A Straight-Arm Pulldown 3x12 http://www.criticalbench.com/exercises/straight-arm-pulldown.htm 80
2B Lying arm extensions 45

Speed Free Squat: Medium Stance 5x2@55%1RM, then 2x2 heavy 165
Rack Pull from Kneecaps 2x5, 1x7 275, 255, 225
DB Reverse Lunge: Front Foot Elevated 2x5, 1x7 50,40
Bulgarian Split-Squat Isometric Hold 1x30s 25

Week 12 Cont'd

Pronated-Grip Low-Incline DB Press 2x2, 1x4 80, 70
1A Band-Resisted Push-Up 2x7, 1x10
1B Supinated-Grip Seated Cable Row 2x7, 1x10 90
2A Face Pull 3x10 100
2B Behind-the-Neck Band Pull-Apart 3x12

For Tuesday Week 12

Front Box Squat 2x2, 1x4 205, 185, 165
DB Lunge 2x7, 1x10 45
1A Dragon Flag 3x12
1B DB Suitcase Deadlift 3x10 70

Speed Pin Press 10x3@60%1RM (Like this but put the pins lower http://asp.elitefts.com/qa/default.asp?qid=41469&tid=102) 185
1A Close, Neutral Grip Seated Cable Row 3x5, 2x7 120
1B DB Push Press 3x5, 2x7 45
2A Straight-Arm Pulldown 3x12 http://www.criticalbench.com/exercises/straight-arm-pulldown.htm 70
2B Lying DB Extension 3x10 http://www.exrx.net/WeightExercises/Triceps/DBLyingTriExt.html 45

Speed Free Squat: Medium Stance 8x2@55%1RM 135
Rack Pull from Kneecaps 2x5, 1x7 225
DB Reverse Lunge: Front Foot Elevated 2x5, 1x7 40
1A Cable Wood Chop: Chest Height 2x10 40
1B Bulgarian Split-Squat Isometric Hold 2x30s 20