ME upper body

plyo pushups and strict pullups as warm up

ME illegal wide bench press for 6 - index finger on the rings, no pause

DB bench 3 x 5

EZ-bar tricep ext behind head 3 x 20

lat pulldown wide grip 3 x 20

Abs of choice

ME lower body

plyometrics for about 10 mins

ME triple good morning, wide stance

heavy 5 front squat

stiff leg deads off deficit 3 x 8

bar lunges 3 x 10 each leg

seated row 3 x 20

abs of choice

Speed bench

band pull-aparts (light band) 3 x 20

Plate front raises 3 x 20 (moderate weight)

9 x 3 bench press @ 50% + bands

JM press for heavy 6

DB rolling tricep ext 3 x 15

Lat pulldown, close grip 3-4 x 20

Abs of choice about 100 reps

Speed squats and deads

The next 4 weeks is comp lead up, we'll be waving the bar weight back to 50-60% to maintain and increase bar speed and keeping exchanging bands for chains to increase the eccentric bar speed and maintain a higher  velocity for a more powerful stretch reflex.  Max effort days will be increasing in specificity as the weeks go on, culminating with near competition lifts on the final week of the mini-cycle.

Sled drags/rowing as warm up

box squat 10 x 2 @ 50% + bands (low box, about 12-15 inches high)
deadlifts 8 x 1 @ 50% + bands

GHR's 40 reps total
reverse hypes, moderate weight 60 reps total

abs of choice, around 100 reps

Speedy bench

3 x 10 strict pullups
3 x 5 plyo pushups (start at the bottom position)

9 x 3 bench press @ 70% + purple bands (light)

work up to a max 5 on JM press
DB rolling tri ext 5 x 10

Lat pulldown (with pause at chest) 5 x 10
front raises with plate 4 x 20

Lower body speed

sled drag - 6-10 x 60m increase weight each trip
depth jumps - 3-4 reps x 3-5 sets

10 x 2 box squats @ 70 % + 20kg chain
6 x 1 deads @ 70% from deficit

front squat 3 x 6
good morning 3 x 6
weighted 45 degree back ext AHAP 3 x 10
ab wheel 3 x AMRAP from standing

The GM and FS should be heavy but not ridiculous, leave a couple of reps in the tank each set
Super set the ab wheel and back ext, go all out, leave nothing

ME upper body

strict press BTN in a snatch grip 3 x 5 AHAP

ME triple DB bench

3 x 6 illegal-wide bench (hands outside the rings) AHAP

standing strict press 3 x 6

go eat, rest and recover