(No deadlifts or RDLs today since we maxed out yesterday. Went conservative with the weights on everything.)
1)BB Hip thrusts: 135x12/145x3x12
2)Single leg reverse hyper: 70x3x12
3a)Band lateral walks: 3x15
3b)Single leg foot elevated glute bridges: 3x15
4a)Hanging leg raises: 3x10
4b)Band Pull-aparts: 3x15-20
WEDNESDAY- BENCH DAY
1)Reverse bench with bands: 4x2 @175-180-180-185-185
2)Pin Press: 135x3/155x3
3)Chest supported T-bar row: 70x3x8
4)Single arm lat pulldown: 3x8
5)DB incline chest press(touching dbs to shoulders): 27.5x8/35x3x8
Finisher:
Sled drags forward &backwards w/tire x6
Between sets: pullaparts 3x20/ DB carries 3x20ish seconds
FRIDAY -SQUAT DAY
1)Box safety bar squat: 4x2 @ 165-170-170-170
2)Box jump: 6x3 30"(some sets holding a weight)
3)Bulgarian split squat: 30x3x8
4)GHR: 12x3x8
5)Ab wheel: 3x12(negatives)
Saturday -Accessory Day
1)Speed press: 7x3 @55% (80lbs)
2a)BB glute bridge: 135x15/15/155x15/15
2b)Incline bench press: 85x6/90x6/90x6
3a)Lateral raise: 3x10
3b)Pull-aparts: 3x15
3c)Tricep pushdown:3x15
Finisher:
Sled push down and back + battle ropes(3x20 seconds)
Sled push down and back +KB swings(3x10)
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