Monday
- 45 minutes easy cardio
Tuesday
- RAW work
- Big Cambered bar
- 225 x 6 x 3
- Pin one, standing on two mats 225+2 chains conventional
- 6 x 2
- 3 x 10
- 3 x 12
Wednesday
Sled Drag- 16 trip 2 plates
Thursday
Bench- Close grip pin press, close to a 2-3 board length (worked up to a max with a little left in the "tank")
- 265 x 1
- 185 x 6
- 35 x 15
- 40 x 15
- 45 x 15
- 2 x 6-8 reps
- 3 x 15
- 3 x 15
- 15 x 3 x 15
- 3 x 15
- 40 minutes EFX cardio
Friday
Interval training- cardio, 30 bike, 8 minutes rowing
Saturday
Max SQUAT- Briefs, narrow stance with safety squat bar
- 395 x 1
- 275 x 6
- 365 x 1
- 405 x 1
- 455 x 1
- 465 x 1 PR
- 3 x 10
- 3 x 10
- 3 x 10
- 4 x 15
