Monday:

Back squat 10 x 1 @ 50% (deload)

Barbell Goodmornings 4 x 10-12 (3 second negative)

SS: A) DB Deadlift 4 x 8-10

B)Alternating DB Front Rack lunge, 4 x 12

Glute Ham Raise negative, 4 x 5 as slow AP

Plank KB pull-throughs, 3 x 20 (L+R=2)

Wednesday

1RM Back Squat

Mobility and Recovery

1 minute of Couch/Pigeon each side x 2

5-10 minute recovery pace bike/row/jog

Friday

Bench Press 10 x 1 @ 50% (deload)

Barbell bent-over Row, 3 x 10-12 moderate

SS: A) DB Shoulder Press, 3 x 10-12

B) DB chest fly 3 x10-12

Cable Tricep Extension, 3 x 15-20

Tabata Hanging Knee raise, 4 minutes, 20 on 10 off