1)Rack pulls: 190x3x3
2)Good mornings: 85x3x8
3)Hip thrusts:155x10/185x4x10
4)Reverse hypers: 90x3x12
5a)Hanging knee raises: 4x15
5b)Band walks3x15
6)Band clams: 2x20(left side-working on a glute imbalance)
WEDNESDAY BENCH DAY
1)Bench with chains: 95+chains(about 22lbs each side) x4x3
2a)Rolling db extension: 3x8(forgot what the weight was! 20s?)
2b)Prone Y: 3x12
3)Bentover wide grip barbell row: 95x10/115x4x10(these were ugly!)
4)Lat pulldown: 70x3x10
Finisher: Sled pulls one way, reverse sled drags back + 10 pushups x 4 rounds
FRIDAY
1)Safety bar squats: 160x3/170x4x3
2)Wide stance squats box squats: 145x4x5
3)Front squats: 95x8/105x2x8
4)GHR: 15x3x5
5a)Ab wheel: 1x15/2x10(negatives)
5b)Seated band abductions: 1x30/ 2x20
SATURDAY
1)Speed press:(50%) 75x 8x3
2a)Incline press: 80x3x8
2b)BB glute bridge: 135x4x15
3)Ring pullups: 1x8/2x6
4a)Lateral raises: 3x10
4b)Tricep pressdowns: 3x15
4c)Band pull-aparts: 3x15
Finisher:
Sled push(low handles down, high back about 8 seconds each way), 6x + 1 arm plate carry(25lb) x 4 between each sled push
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