1)Deficit speed deadlifts (55%): 7x1 @135+bands
2)Good mornings: 95x5x6
3)Back extension: 25x3x12
4a)Hip thrust: 155x8/185x8/205x8/205x8
4b)Reverse crunch w/medicine ball: 4x15
WEDNESDAY- BENCH DAY
1)1 board bench press w/pause: 3x2: 125-135(fail)-125-130(forgot pause second rep)
2)Floor press: 115x4x3
3)Seated cable row: 4x8
4)Straight arm pressdown: 3x12
5)DB incline chest press: 30x10/35x10/35x8
6)Reverse flyes: 2x15
FRIDAY -SQUAT DAY
1)Squat with chains: 175+40lbs chains x 5x2
2)RDL: 205x4x6
3)GHR: 20x3x6
4a)Ab wheel:3x12(negatives)
4b)Seated band abductions:
Saturday -Accessory Day
1)Speed press: 8x3 @55% (80lbs)
2a)Single leg hip thrust: 4x10-12 w/15lbs
2b)Incline bench press: 85x3x6
3a)Lateral raise: 3x10
3b)Pull-aparts: 3x15
3c)Tricep pushdown:3x15
Conditioning: 20 minutes of tire drags
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