Monday:

Strong:

Wide Grip Bench Press 4 x 8 Building

Barbell Bent-over Rows, 4 x 8, 3 second negative

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

Banded Pull-aparts, 3 x 20

Bicep curls 5 x 8 (light-moderate) (30×1) 30 sec. rest

Russian Twists 3 x 15 (L+R=1)

Comp:

Back squat 4 x 4, building to a heavy set

Barbell Good mornings 4 x 6-10 heavy

Super Set: DB Deadlift 4 x 8

Split Squat, 4 x 6-10/leg

Glute Ham Raise negative, 3 x 5 as slow AP

Weighted Situps 4 x 10, minimal rest

Friday:

Strong:

Back Squat, 4 x 8, building

Front Foot elevated Reverse Lunges, 3 x 10/leg (Goblet hold KB)

Russian KB Swings 3 x 10

DB Romanian Deadlifts, 3 x 15

Box Jumps, 3 x 8 (as high as comfortably possibe)

Weighted situps 3 x 15

Comp:

Bench Press 4 x 4, building to a heavy set

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

Superset: DB Bench Press 3 x 10

DB chest fly 3 x10-12

Cable Tricep extension 3 x15 (301)

Weighted Planks, 3 x 30 seconds