Week 6 October 6-12

MONDAY DEADLIFT DAY
1)Deficit speed deadlifts: 145x7x1
2)Pause deadlifts: 175x3x5
3)Single leg reverse hyper: 70x3x12
4)Band hip thrusts: 4x15
5a)Hanging knee raises w/straps: 4x15
5b)Forward/backwards band walks: 3x10 each way 

WEDNESDAY BENCH DAY
1)Bench press: 115x3x2 (w/pause)
2)Rolling dumbbell extension: 20x8/22.5x2x8
3)DB 1 arm rows: 3x8 @50-55-60lbs
4)Single arm lat pulldown: 3x12
5)Band pull-aparts: 3x20
Finisher: 
Offset farmer's walks x30 seconds(60/70lbs kbs) +Lsits x 12 seconds x4

FRIDAY SQUAT DAY
1)Pause box squat: 165x3x2
2)Box jump: 5x3 30"
3)Walking lunge: 35x2x5
4)GHR: 10x3x8
5a)Ab wheel: 3x10(negatives)
5b)Seated abductions: 3x20
Finisher: 
Sled push x5/reverse sled drags x5 (1x=down&back the turf)

SATURDAY -OFF

SUNDAY-MOCK MEET
Squat-185/205/225-fail
Bench-125/135/145-fail
Deadlift-205/225/250?