Tuesday and Thursday

Tuesday- Upper back and recovery for the lifters who just competed.

Hammer curls (HIT) warm ups and then 3x6-8 HIT reps to failure.
Pull ups- 35 reps
Db bent rows- (HIT) 3x failure. Pick a weight that you can do for at least 6 reps.
Db High pulls- 3x10
Abs-

Thursday-Eccentric less training
Squats-Normal warm ups and then do 80% of your 90% for 6 sets of 3. Wave the weight taking 20 lbs. off and then back on. Drop as fast as possible and explode up as fast as possible.

Deads- use the exact same sets, reps, and percentages as Squats. Move the weight as fast as possible.

Bicycle hams- 3x30 sec.

Abs- 45 body curls.