Monday:Back squat 10 x 1 @ 50% (deload)Barbell Goodmornings 4 x 10-12 (3 second negative)SS: A) DB Deadlift 4 x 8-10B)Alternating DB Front Rack lunge, 4 x 12Glute Ham Raise negative, 4 x 5 as slow APPlank KB pull-throughs, 3 x 20 (L+R=2) Wednesday1RM Back SquatMobility and Recovery1 minute of Couch/Pigeon each side x 25-10...Read More

MondayBanded Deadlift, built to heavy single, 4×5 @ 70% of singleSpecialty Bar Squatx 4 x 6-10 HeavySingle Leg KB Deadlift 4 x 6-10/legSS: 1) Reverse Hyper 4 x 8-122) Band Pull-Through 4 x 25-30Plank Pull-throughs, 4 x 24 (L+R = 2) TuesdayBand Resisted Strict Press, 4 x 5 @70%Barbell Floor Press 4 x 8-10 HeavySS:...Read More

MondayBench Press, 10-8-5-3-3 BuildingStrict Press, 4 x 6-8 (301)Lat Pull-downs 3 x 15-20 (30×1) Banded Pull-aparts, 3 x 30Banded Bicep Curls, x 150, break as neededRussian Twists 3 x 15 (L+R=1) TuesdayBack Squat, 10-8-5-3-3 BuildingSS A) DB Romanian Deadlifts, 3 x 12B) DB Bent-over Rows, 3 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump...Read More