Monday:

Strong

Strict Press 5 x 5, building to a heavy set

Single leg KB deadlift 4 x 8/leg, heavy

Weighted Glute Bridge 5 x 8 (light-moderate) (30×1) 30 sec. rest

Inverted Rows 5 x 8 (light) (30×1) 30 sec. rest

Side delt raise 5 x 8 (30×1) 30 sec. rest

Banded Push-ups, 3 sets to failure

Comp:

Deadlift 5 x 8 @62.5%

Lat pull downs 3 x 10 (31×1)

Super set: 3 x 10

Super set: 3 x 10

Heavy KB Swings

Belt Squat

Weighted Sit-up 3 x 15

Wednesday

Strong

Back Squat 5 x 5, building to a heavy set

Alt. Front rack rev. lunges 4 x 12, building

Seated Row, 3 x 15 (3 second negative)

Russian KB Swings, 4 x 12

DB bicep Curls 5 x 8 (light) (30×1) 30 sec. rest

Barbell situps 3 x 10

Comp:

Bench Press 5 x 8 @62.5%

Bent-over Row 3 x 8 31×1

Pull-ups SSPT 5

Super set: 3 x 10

Banded leg extensions (311)

Box Jumps

Russian Twists 3 x 15 (L+R =1)

Friday

Strong

Sumo Deadlift 5 x 5, building to a heavy set

Romanian Deadlifts 4 x 8, 3 second negative tempo

Dumbbell Reverse fly 3 x 12

Single Leg KB Deadlifts 5 x 8 /leg 30 sec. rest

Tricep kIckbacks, 4 x 8/arm

Banded Face pulls 3 x 20

Comp

Back Squat 5 x 10 @55%

DB Weighted Lunges 3 x 10/leg, any hold

Super set: 3 x

Banded Good Mornings x 10

Banded face pull x 25

GHR SSPT 6 (sub DB Hamstring Curls)