Monday:

STRONG

Back Squat, 5-5-3-3-1-1 Building

SS A) DB Romanian Deadlifts, 4 x 12

B) DB Bent-over Rows, 4 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 (add weight)

COMP

Back squat 6 x 3 @ 80%

Sumo Deadlifts 4 x 6-8 moderate (~65ish%)

SS: A) DB Deadlift 4 x 8-10

B)Alternating DB Front Rack lunge, 4 x 12

Glute Ham Raise negative, 4 x 5 as slow AP

Plank KB pull-throughs, 3 x 20 (L+R=2)

Wednesday

STRONG

Bench Press, 5-5-3-3-1-1 Building

Z-press 4 x 8-10

Lat Pull-downs 3 x 15 (30×1)

Banded Pull-aparts, 3 x 25

Banded Bicep Curls, x 100, break as needed

Russian Twists 3 x 20 (L+R=1)

COMP

Bench Press 6 x 3 @80%

Barbell bent-over Row, 3 x 10-12 heavy

SS: A) DB Bench Press 3 x 10 (inc. weight)

B) DB chest fly 3 x10-12

Lat Pull-downs 3 x 15-20

Weighted Planks, 4 x 30 seconds

Friday

STRONG:
Deadlift 5-5-3-3-1-1 Building
Hip Thrusts, 3 x 10 (2 second pause at the top)
Weighted Step-ups 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:
Deadlift 6 x 3 @ 80%
Front Squat 4 x 6-8 moderate (~60ish%)
SS: A) Weighted Step-ups 4 x 8-10/leg (goblet)
B) Russian KB Swing, 4 x 12-16
Zottman Curls, 3 x 10-12 (Light and controlled)
Tabata V-ups (sub tuck-ups), 4 minutes, 20 on 10 off