Monday

Strong

Back Squat, 10-8-5-3-3 Building

SS A) DB Romanian Deadlifts, 3 x 12

B) 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 Pull-throughs Tabata

Weighted Wall-sits, 4 x :45 seconds

Comp

Box Squat, 8 x 3 @60% (pause on box, fast up)

Romanian Deadlift, 4 x 8 @30-40% of DL

SS: A) KB Deadlift 4 x 8

B)Reverse Front Rack lunge, 4 x 8/leg (goblet)

Banded Leg Extensions x 100 reps

Tabata Hanging knee raises, (Sub toes to rig)

Wednesday

Strong

Bench Press, 10-8-5-3-3 Building

Z-press 4 x 6

Lat Pull-downs 3 x 15 (30×1)

Banded Pull-aparts, 3 x 20

Banded Bicep Curls, x 100, break as needed

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

Comp

Bench Press 8 x 3 @ (moderate)

JM Press, 4 x 8 (video link in note)

SS: A) DB Bench Press 4 x 10-12

B) DB Chest Fly

Lat Pull-downs 3 x 15-20

Weighted Planks, 3 x 30 seconds

Friday

Strong

Deadlift 10-8-5-3-3 Building

Hip Thrusts, 3 x 10

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

SS: A) Russian KB Swings 3 x 10

B) Single Leg Deadlifts, 3 x 8/leg

Weighted situps 3 x 15

Comp

Alt. Stance Deadlift (Sumo for most), 6 x 3 @ (moderate)

Pendlay Row , 4 x 8-10 (video link in note)

SS: A) Alternating Goblet Lunge, 3 x 12-16

B) Russian KB Swing, 3 x 16-20

Glute Ham Raise negative, 4 x 5 as slow AP

Wall-sits, 4 x 45 seconds (weighted if too easy)