GHD Back Extension plus Y Raise 2x20
Long Pause Competition Bench Press 5x3 at 70% (205/5x3) followed by 1x2 at 80% (235/2)
Paused Wide Grip Floor Press 3x8 at RPE 7 (185/3x8)
Competition Squat 4x3 at 80% (370/4x3) followed by 1x6 at 70% (325/6)
Pallof Rotation 80 reps/side - as few breaks as possible
GHD Back Extension plus Y Raise 2x20
Hip Dip 3x25/side
Beltless Squat 2x8 at 60% (275/2x8) followed by 2x5 at 65-70% (300/5, 325/5)
Front Squat 4x6 at 55% (SSB Bar: 205/6, 230/6, 255/6, 255/6)
Tempo Competition Bench 4x6 at 60% (175/4x6) followed by 1x4 at 70% (205/4)
Superset DB Floor Press 4x10 (75's/4x10) and Rear Delt Fly 4x20
GHD Sit Up 3x15
Beltless Deadlift 4x6 at 60% (315/4x6) followed by 2x4 at 70% (365/2x4)
Snatch Grip Deadlift 4x12 at RPE 7 (205/12, 225/12, 245/12, 245/12)
Single Arm KB Swing 4x20/side
Banded DB Bench Press 4x20 (55's/20, 50's/20, 45's/20, 45's/20)
Tricep Pushdowns 3 x failure
GHD Back Extension plus Y Raise 2x15
Hip Dip 3x20/side
Beltless Squat 2x10 at 55% (255/2x10) followed by 2x8 at 60-65% (275/8, 300/8)
Front Squat 4x8 at 50%.....could only do 40% (185/4x8)
Tempo Competition Bench 4x8 at 50% (145/4x8) followed by 1x5 at 65% (190/5)
Superset DB Floor Press 4x12 (70's/4x12) and Rear Delt Fly 4x20
Heavy KB Suitcase Carry (above 80 lbs) 4 sets of 50 feet each side (90 lb. DB)
Deficit (1-2") Deadlift 1x2 at 80% (420/2) followed by 4x3 at 70% with the main goal being bar speed on that 4x3 (365/4x3)
Cossack Squat 4x8/side
KB Windmill 4x8/side
Single Arm Paused DB Press 5x8/side - heavy as possible on these (70 lb. DB)
Banded Tricep Extension 150 reps - as non stop as possible
GHD Back Extension 2x25 + 10 lbs
Competition Bench Press (with pause) 5x3 at 75% (215/5x3) followed by 1x2 at 85% (250/2)
Touch n Go Larsen Press 4x6 at RPE 7-8 (205/6, 205/6, 220/6, 205/6)
Competition Squat 4x3 at 80% (370/4x3) followed by 1x6 at 70% (325/6)
GHD Back Extension 2x20 + 10 lbs
Ab Wheel Rollout 3x10
Tempo Squat 3x6 at 60% (275/3x6) followed by 1x3 at 70% (325/3)
Close Stance Good Morning 4x6 (SSB, 225/4x6)
Tempo Close Grip Bench Press 4x6 at 60% (175/4x6) followed by 1x4 at 70% (205/4)
Wide Grip Chins 60 total - however you'd like to split up (done in sets of 5 throughout the workout)
Heavy KB Suitcase Carry (above 80 lbs) 4 sets of 50 feet each side (88 lb. KB)
Deficit (1-2") Deadlift 1x4 at 75% (395/4) followed by 4x4 at 65% with the main goal being bar speed on that 4x4 (340/4x4) (standing on 45 lb. bumper plate)
Cossack Squat 3x10/side
KB Windmill 3x10/side
Single Arm Paused DB Press 5x10/side - heavy as possible on these (75/5x10)
Banded Tricep Extension 125 reps - as non stop as possible
GHD Back Extension 2x25
Competition Bench Press (with pause) 5x4 at 70% (205/5x4) followed by 1x3 at 80% (235/3)
Paused Larsen Press 3x8 at RPE 7 (185/8, 185/8, 195/8)
Competition Squat 4x4 at 75% (345/4x4) followed by 1x6 at 65% (300/6)
Jack Knife 4x12/side - as few breaks as possible
Heavy KB Suitcase Carry (above 80 lbs) 4 sets of 50 feet each side (88 lb/40kg KB)
Deficit (1-2") Deadlift 1x6 at 65% (340/6) followed by 4x4 at 60% with the main goal being bar speed on that 4x4 (315/4x4) (I stood on a 45 lb bumper plate)
Cossack Squat 3x12/side
KB Windmill 3x12/side
Single Arm Paused DB Press 5x12/side - heavy as possible on these (60 lbs for first three sets, 65 lbs for last two sets)
Banded Tricep Extension 100 reps - as non stop as possible
