Monday

Banded Deadlift, built to heavy single, 4×5 @ 70% of single

Specialty Bar Squatx 4 x 6-10 Heavy

Single Leg KB Deadlift 4 x 6-10/leg

SS: 1) Reverse Hyper 4 x 8-12

2) Band Pull-Through 4 x 20-25

Plank Pull-throughs, 4 x 20 (L+R = 2)

Tuesday

Band Resisted Strict Press, 4 x 5 @70%

Barbell Floor Press 4 x 8-10 Heavy

SS: A) DB Supported Row 3 x 10-12

B) DB Chest Fly 3 x 10-12

I’s,T’s,Y’s, W’s 3 x 10

Banded Face Pulls x 150

Thursday

Front Squat, 8 x 3 @60ish, fast up

Snatch Grip Deadlift, 3 x 10-12 @40ish of DL

SS: A) Banded KB Swings, 4 x 8-12

B) Goblet Squats 4 x 8-12

Banded Box Step-ups, 3 x 20/leg

GHD Situp, tabata

Friday

Banded Bench Press 8 x 3 @55%

Z-Press, 4 x 10-12 (301) Light

SS: A) Lat Pull-downs 3 x 12-16 (Heavy)

B) Push-ups 3 x 10-15

Zottman Curls 4 x 8-12

Cuban Press 3 x 8-12