Monday

STRONG

Bench Press 6 x 8 (301) 30 seconds rest b/w sets

Seated DB Press 6 x 8 (301) 30 seconds rest b/w sets

Lat Pull-downs 3 x 15 (30×1)

Banded Pull-aparts, 3 x 20

Banded Bicep Curls, x 100, break as needed

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

COMP

Box Squat, 8 x 3 @60% (pause on box, fast up)

Deadlift, 3 x 5 @60% (3 second negative and reset)

SS: A) Alternating Weighted Lunge 4 x 12 (any hold)

B) Russian KB Swing, 4 x 8-12

Banded Leg Extensions x 100, minimal breaks

Tabata Toes to KB, (sub toes to rig)

WEDNESDAY

STRONG

Deadlift 6 x 8 (301) 30 seconds rest b/w sets

DB Romanian Deadlifts, 6 x 8 (301) 30 seconds rest b/w sets

SS A: Russian KB Swings 3 x 10

B: Goblet Reverse Lunges 3 x 10/leg

Banded Hamstring Curls x 100 reps, break as needed

Weighted situps 3 x 15

COMP

Bench Press 8 x 3 @ 60%

JM Press, 4 x 8

SS: A) DB Bench Press 4 x 10-12

B) Band Pull-aparts 4 x 20

Lat Pull-downs 3 x 15

Weighted Planks, 3 x 30 seconds

FRIDAY

STRONG

Back Squat, 6 x 8 (301) 30 seconds rest b/w sets

DB Bent-over Rows, 4 x 8 (301) 30 seconds rest b/w sets

Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row)

Banded face pulls 3 x 20

Banded Pull-throughs 3 x 20

Wall-Sits 4 x 30 seconds, weighted if too easy

COMP

Alt. Stance Deadlift (Sumo for most), 6 x 3 @ 60%

Snatch Grip bent-over row, 4 x 8-10

SS: A) Split Squat, 4 x 6-10/leg (Heavy KB Goblet hold)

B) KB Romanian Deadlifts, 4 x 12

Glute Ham Raise negative, 3 x 5 as slow AP

Wall-sits, 4 x 40 seconds (weighted if too easy)