Nationals Training

MONDAY - ME SQUATS / DEADLIFTS
ME Squats	WORK UP TO 1 TO 3 REPS
Rack Pulls	3	1 to 3
Dumbbell Pull Throughs	4	8 to 12
Declined Sit Ups	4	20 to 30
Trunk Twists	4	20 to 30
TUESDAY - DE BENCH PRESS
DE Bench Press	10 to 12	3
CG Rack Press	3 to 4	6
Barbell Rows	3 to 4	6
Barbell Curls	3 to 4	6 to 12
Up Right Plate Rows	3	6 to 12
THURSDAY - DE SQUATS / DEADLIFT
Speed Box Squats	8 to 12	2
Deadlifts off Plank	6	2
Good Mornings	4	8
Elbow Planks	4	1 minute
Sit Ups	4	20
FRIDAY - ME BENCH PRESS
ME Bench Press	SEE NOTE
Push Ups	4	6 to 10
Pull Up Negatives	4	6 to 8
Dumbbell Conc Curls	4	6 to 10
*NOTE*
WEEK 1	3 BOARD	RAW
WEEK 2	2 BOARD	RAW
WEEK 3	1 BOARD	RAW
WEEK 4	1 BOARD	RAW
WEEK 5	3 BOARD	GEAR
WEEK 6	2 BOARD	GEAR
WEEK 7	1 BOARD	GEAR