Monday

Strong

Wide grip Bench Press 5 x 5, working up to a heavy set

Z-press 4 x 6

SS: 1)DB Floor Press 3 x 10-12

2)Banded Pull-aparts, 3 x 20

Banded Bicep Curls, x 100, break as needed

Plank Pull-throughs 3 x 20 (L+R=2)

Comp

Back squat 4 x 5 @ 75%

Sumo Deadlifts 4 x 8-10 moderate (~50ish%)

SS: A) DB Deadlift 4 x 8

B)Alternating Front Rack lunge, 4 x 12

Glute Ham Raise negative, 3 x 5 as slow AP

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

Wednesday

Strong

Back Squat 5 x 5, working up to a heavy set

Barbell Bent-over row, 4 x 6 (301)

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

SS: 1) Goblet alternating Lunges, 4 x 16-20

2) Banded Pull-throughs 4 x 20

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

Comp

Bench Press 4 x 5 @ 75%

Barbell bent-over Row, 3 x 6-10 heavy

SS: A) DB Bench Press 3 x 10 (inc. weight)

B) DB chest fly 3 x10-12

Lat Pull-downs 3 x 12 (3 second negative)

Weighted Planks, 3 x 30 seconds

Friday

Strong

Deadlift 5 x 5, working up to a heavy set

Barbell Goodmornings 4 x 6 (301)

SS A: Russian KB Swings 3 x 12-16

B: Goblet Reverse Lunges 3 x 12/leg

Banded Hamstring Curls x 100 reps, break as needed

Weighted situps 3 x 15

Comp

Deadlift 4 x 5 @ 75%

Front Squat 4 x 6-8 moderate (~50ish%)

SS: A) Weighted Step-ups 4 x 8-10/leg (goblet)

B) Russian KB Swing, 4 x 10-16

Banded Hamstring Curls, 100 reps, break as needed

Tabata V-ups (sub tuck-ups), 4 minutes, 20 on 10 off