Monday:

Strong:

Close Grip Bench Press 4 x 8 Building

Seated DB Press 3 x 12

Lat Pull-downs 3 x 15 (30×1)

Banded Pull-aparts, 3 x 20

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

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

Comp:

Back squat 4 x 5 @ 70%

Romanian Deadlifts 4 x 8-10 heavy

SS: A) DB Deadlift 4 x 8

B)Split Squat, 4 x 6-10/leg

Glute Ham Raise negative, 3 x 5 as slow AP

Weighted Situps 4 x 10, minimal rest

Wednesday

Strong

Sumo Deadlift 4 x 8, building

DB Bent-over Rows, 3 x 12

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

Banded calf raises, 3 x 25

Cable Tricep extension, 3 x 15 (301)

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

Comp:

Bench Press 4 x 5 @ 70%

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

SS: A) DB Bench Press 3 x 10

B) DB chest fly 3 x10-12

Lat Pull-downs 3 x 15

Weighted Planks, 3 x 30 seconds

Friday

Strong:

Box Squat, 4 x 8 building

Split Squats 3 x 10/leg (Goblet hold KB)

Russian KB Swings 3 x 10

Single Leg Deadlifts, 3 x 8/leg

Hip Thrusts, 3 x 10

Weighted situps 3 x 15

Comp:

Deadlift 4 x 5 @ 70%

Front Foot eleveate reverse lunge, 4 x 8-10/leg (goblet)

SS: A) Alternating Weighted Step-ups 4 x 12 (goblet)

B) Russian KB Swing, 4 x 8-12

Banded Hamstring Curls, 100 reps, break as needed

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