MONDAY-DEADLIFT DAY
1)Speed deadlift w/bands: 50%(115) x6x1
2)RDLs: 155x8/175x3x8
3)Hip thrusts: 155x10/185x4x10
4)Reverse hyperextensions: 90x3x12
5)Hanging knee raises: 4x15(hated these!
6)Side lying band clams: 2x20(left)/ 1x20 (right)
WEDNESDAY-BENCH DAY
1)Bench press: 125x3/125x3/125x3
2)Floor press: w/pause 95x5/115x5/115x5
3a)Chinups: 3x10
3b)Straight arm band pulldown: 3x10
(Lats were about to explode at this point)
4a)DB reverse flyes: 10x3x12
4b)Seated cable row: 70x2x10
5)Band tricep pushdowns: 1x25
5 minutes jump rope high knees (30 seconds)
FRIDAY-SQUAT DAY
1)Pause Box Squat: 185x3x3
2)Wide stance box squat: 145x3x5
3)Front squat: 95x3x8
4)GHR: 10 x 4x6
5a)Ab wheel rollouts: 1x12/ 2x10(negatives)
5b)Band seated abductions: 3x20
SATURDAY-
1)Wide grip pullups: 3x6
2)Speed bench press( @50%): 75lbsx7x3
3a)Incline bench press: 80x3x8
3b)Single leg hip thrust: 4x12
4a) Lateral raise 3x10
4b)Pull aparts 3x15
4c)Cable tricep pushdowns 3x15
Conditioning:
Reverse sled drag one way, low handle sled push back w/90lbs for 10 rounds +
Plate carries(25lbs) x 20 seconds x 3, then Farmer walks 53lbs x 45 seconds x3
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