Monday

Back squat 3-2-1

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

Romanian Deadlift 4 x 8-10 heavy

Weighted Step-ups, 4 x 8-10/leg

Glute Ham Raise negative, 3 x 5 as slow AP

GHD Situps 4 x 10, minimal rest

Tuesday

Bench Press 3-2-1

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

Z-Press, 3 x 6-10 heavy

Standing Arnold Press 4 x 10-12

DB chest fly 3 x10-12

Cable Tricep extension 3 x15 (301)

Thursday

Box Squat 8 x 3, focus on speed up

Deadlift 6 x 1 @60%

Seated Box Jump 4×6

Banded Cald-raise 3 x 25

GHD Paddling 3 x 20 (L+R = 1)

Friday

Push Press 6 x 6 (30X1)

Wide Grip Bench Press 8 x 3 @ 55%

Cuban Press 3 x 8-12

Seated Banded Row x100

Hammer Curls 4 x 6-10