MondayBack Squat, build to a heavy single, take 70% and do 4 x 5Sumo Deadlift, 4 x 6-10 (heavy)SS: A)Weighted Step-ups, 4 x 8-10/legB: DB Romanian Deadlift 4 x 10-12Sorenson Holds, 3 x :45 SecondsPlank Pull-throughs, 4 x 24 (L+R = 2) Tuesday2 Board Bench Press (Heavy single, 4 x 5 @75%)Z-Press, 3 x 8-10SS:...Read More

MondayWide grip Bench Press 5 x 2, buildingStrict Press, 4 x 6-8 (301)SS: A)DB Floor Press 4 x 10-12B)Banded Pull-aparts, 4 x 20DB Bicep Curls, 3 x 10-12 (301)Plank Pull-throughs 3 x 20 (L+R=2) TuesdayBack Squat 5 x 2, buildingBarbell Bent-over row, 4 x 6-8 (301)Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from...Read More

MondayBack squat 6 x 3 @ 85%Sumo Deadlifts 4 x 6-8 moderate (~65ish%)SS: A) DB Deadlift 4 x 8-10 B)Alternating DB Front Rack lunge, 4 x 12Glute Ham Raise negative, 4 x 5 as slow APPlank KB taps, 3 x 30 (L+R=1) WednesdayBench Press 6 x 3 @85%Barbell bent-over Row, 3 x 10-12 heavySS: A)...Read More

MondayBanded Deadlift, built to heavy single, 4×5 @ 70% of singleSpecialty Bar Squatx 4 x 6-10 HeavySingle Leg KB Deadlift 4 x 6-10/legSS: 1) Reverse Hyper 4 x 8-122) Band Pull-Through 4 x 20-25Plank Pull-throughs, 4 x 20 (L+R = 2) TuesdayBand Resisted Strict Press, 4 x 5 @70%Barbell Floor Press 4 x 8-10 HeavySS:...Read More

MondayBench Press, 6 x 3 BuildingZ-press 4 x 8-10Lat Pull-downs 3 x 15 (30×1) Banded Pull-aparts, 3 x 20Zottman Curls, 3 x 8-12Russian Twists 3 x 20 (L+R=1) TuesdayBack Squat, 6 x 3 BuildingSS A) DB Romanian Deadlifts, 3 x 12B) DB Bent-over Rows, 3 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump...Read More

Day 1Back Squat, Build up to a 3RMRomanian Deadlift, 4 x 6-10 (heavy)SS: A)Weighted Step-ups, 4 x 8-10/legB: DB Romanian Deadlift 4 x 10-12Sorenson Holds, 3 x :45 SecondsPlank Pull-throughs, 4 x 20 (L+R = 2) Day 2Bench Press, Build up to a 3RMStanding Arnold Press, 4 x 10-12 SS: A) DB Chest Fly 3 x...Read More

Day 1Bench Press 4 x 8-12 (301) Seated DB Press 4 x 8-12 (301)Lat Pull-downs 3 x 20-25Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededRussian Twists 3 x 20 (L+R=1) Day 2Back Squat, 4 x 8-12 (301)DB Bent-over Rows,4 x 8-12 (301)Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box...Read More

MondayBack squat 5 x 4 @ 80%Sumo Deadlifts 4 x 6-8 moderate (~65ish%)SS: A) DB Deadlift 4 x 8-10B)Alternating DB Front Rack lunge, 4 x 12Glute Ham Raise negative, 4 x 5 as slow APPlank KB taps, 3 x 30 (L+R=1) WednesdayBench Press 5 x 4 @80%Barbell bent-over Row, 3 x 10-12 heavySS: A) DB...Read More

Monday Banded Deadlift, built to heavy single, 4×5 @ 70% of singleSpecialty Bar Squatx 4 x 6-10 HeavySingle Leg KB Deadlift 4 x 6-10/legSS: 1) Reverse Hyper 4 x 8-122) Band Pull-Through 4 x 20-25Plank Pull-throughs, 4 x 20 (L+R = 2) TuesdayBand Resisted Strict Press, 4 x 5 @70%Barbell Floor Press 4 x 8-10...Read More

Monday: STRONGBack Squat, 5-5-3-3-1-1 BuildingSS A) DB Romanian Deadlifts, 4 x 12B) DB Bent-over Rows, 4 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row)Banded Pull-throughs TabataWeighted Wall-sits, 4 x :45 seconds (add weight) COMPBack squat 6 x 3 @ 80%Sumo Deadlifts 4 x 6-8 moderate (~65ish%)SS:...Read More