**Editor's Note: Sorry it took so long to get back on track after the meet. Last week was a recovery week where we didn't do much formal training. Now moving forward, we are focusing on a Push/Pull on November 9th. This cycle will have a heavy deadlift emphasis, with squat maintenance, and hopefully some improvements on Bench. Any questions can be sent to MuscleEmporium@gmail.com. Best of luck moving forward.**
Warm Up:
100x Pull Aparts
Clean & Jerk 3x3
Main Work:
Press 12x2 (Overhead Press x4/ Close Grip x4/ Competition Grip x4)
Accessory:
Cable Pull Overs 3x8
Horizontal Row 3x10
Shrugs 4x10
Curls 3x12
Lat Raise 1x50 (AFSAP)
Cool Down:
Stretch and Foam Roll
An additional workout will be held later this evening specifically for recovery.
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