Monday  6/27

Bench Press
4x2@85%

Strict Press
3x5 (add 2.5#)

Super Set:

Plyo Push-Ups
3x10

Pendlay Rows
3x10

Strict Toes to Bar
3x8

 

Thursday 6/30

Deadlift
3x2@85%

Box Squats
3x6 (add 5#)

Superset:

GHD Upper Back Extension
3x10

Heavy Russian KB Swings
3x12

Hot Dog Complex
3x6
(1 Complex is starting in hollow
hold rolling to super arch to right,
back to hollow hold then super arch
to left and finally back to hollow hold.
Do not let shoulders touch ground.)

 

Saturday 7/2

Back Squat
4x2@85%

Bulgarian Split Squats
3x8 per leg

Super Set:

Seated Box Jumps
3x8

Weighted Pull-Ups
5-5-5

Weighted Planks
3x1:00