Monday:

Strong:

Back Squat 5 x 8 (light-moderate) (30×1) 30 sec. rest

Barbell goodmornings 5 x 8 (light) (30×1) 30 sec. rest

Inverted Rows 5 x 8 (light) (30×1) 30 sec. rest

DB/KB Snatch 4 x 8/arm (light-moderate) 30 sec. rest

DB bicep Curls 5 x 8 (light) (30×1) 30 sec. rest

Barbell situps 3 x 10

Comp:

Bench Press 5 x 8 @60%

Bent-over Row 3 x 8 31×1

Pull-ups SSPT 4

Super set: 3 x 10

Banded Pull-aparts (3 second negative)

Push-ups (Box, bar, or from knees, all OK)

GHD (or weighted) sit-ups 3 x 12

Wednesday:

Strong:

Deadlift 5 x 5, building to a heavy set

Glute Bridges 4 x 5, 3 second paus at top

Dumbbell Chest fly 3 x 12

Weighted step-ups 5 x 8 /leg 30 sec. rest

French Press (light) 5 x 8 (30×1) 30 sec. rest

Lat pulldown (machine) 3 x 15 (light-moderate) (301) 30 sec. rest

Comp:

Back Squat 5 x 8 @62.5%

DB Weighted Lunges 3 x 10/leg, any hold

Super set: 3 x

Banded Good Mornings x 10

Banded face pull x 20

GHR SSPT 5 (Sub DB Hamstring curls)

Friday:

Strong

Bench Press 5 x 5 Build to a heavy set

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

Pull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)

Banded Pull-aparts, 3 x 20

Hammer Curls 5 x 8 (light-moderate) (30×1) 30 sec. rest

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

Comp:

Strict Press 5 x 8 @62.5%

Close Grip Bench Press 4 x 6 @60%

Superset: 3 x 10

DB bicep curls (31×1)

Cable Tricep Push downs (31×1)

Dips SSPT 5

3 x 30 second weighted planks