Monday

Deadlift 3-2-1

(find heavy triple for day, add 5% for 2, add 5% for 1

Front Foot eleveate reverse lunge, 4 x 8-10/leg (goblet)

Banded Russian KB Swing, 4 x 8-12

Glute Ham Raise negative, 3 x 5 as slow AP

Tabata V-ups (sub tuck-ups), 4 minutes, 20 on 10 off

Tuesday

Strict Press 3-2-1

(find heavy triple for day, add 5% for 2, add 5% for 1

Pendlay Row, 3 x 6-10 heavy

Standing Arnold Press 4 x 10-12

DB I’s,T’s,Y’s 3 x 15

Banded Face Pulls x 100

Thursday

Romanian Deadlift 4 x 6, focus on speed up

Front Squat 4 x 6-8 @50%

Single leg Deadlifts 4 x 8-12/leg

Banded Hamstring curl x 100 reps

Weighted Sit-ups 3 x 15

Friday

Wide Grip Bench Press 4 x 6-8

DB Bench Press 6 x 6, Neutral hold

SS A1) DB Chest flys 3 x 10-16

A2) DB tricep kickbacks 3 x 8 -12

Zottman Curls 4 x 6-10

Banded bent-over rows, x 100 reps