Monday

1RM Bench Press

SS:A) band pull-aparts 4 x 20

B) banded face pulls 4 x 20

Banded Good mornings, 3 x 20

Wednesday

Optional: 1RM Strict Press, or

Strict Press 5 x 4 @80%

Deadlift 10 x 1 @ 50% (deload)

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

B) Russian KB Swing, 4 x 12-16

I’s, T’s, Y’s, W’s 3 x 10

Friday

1RM Deadlift

Mobility and Recovery

Supine Hamstring Stretch x 1 minute each leg

Banded Cat-Cow, 3 x 12 breaths