Week 14

Week 14 Medium
Monday – Lower Body
Anderson Front Squat (Week 1, 2); 5 singles > 90% 205lbs
Speed Deadlift 8x1@65% 1RM 195lbs
Barbell Reverse Lunge with Front-Squat Grip 3x8/side 115lbs
Pallof Press 3x8/side 50lbs

Wednesday – Upper Body
Close-Grip Incline Press 5 singles > 90% 185lbs
1A Decline Close-Grip Bench Press 3x8 185lbs
1B Chest-Supported Row with Pronated Grip 3x8 60lbs
2A Scapular Wall Slide 3x12
2B Dumbbell Hammer Curl 3x12 25lbs

Friday – Lower Body
Box Squat 8x2@55% 1RM, then 2x2 heavy 165lbs, 245lbs
Natural Glute-Ham Raise 3x5
Dumbbell Forward Lunge 3x5/lunge 100lbs
1A Single-Leg Squat (Pistol) to Box (lower this month) 3x10
1B Bar Rollout: Knees on Four-Inch Box 3x12

Saturday – Upper Body
Speed Bench Press 8x3@55% 1RM, then 2x2 heavy 165lbs, 255lbs
1A Close-Grip Barbell Floor Press 3x5, 1x7 190lbs, 160lbs
1B Neutral-Grip Pull-Up 3x5
2A One-Arm Dumbbell Row 2x10 60lbs
2B Close-Grip Push-Up 2x10