Monday 1/15

Heavy Squat
3x6 (add 5# from last)

Pause Bench
3x5x70%
(2 second pause)

Strict Pull-ups
3x10
(Scale with band to get to 10. If
you can get 10 @ BW, start weighted progression)

GHR
3x8

 

Thursday 1/18

Light Squat
3x6 (80% of Heavy Squat)

Press
2x6 (add 5# from last)

Heavy Deadlift
1x5 (add 5# from last)

 

Saturday 1/20

Pause Squat
3x5x70%

Heavy Bench
3x6 (add 5# from last)

Pause Deadlift
3x5x75%
(1 second pause @ 2"
off ground, then finish)