Monday

 

  • 45 minutes easy cardio

Tuesday

 

  • RAW work

Speed squat

  • Big Cambered bar
  • 225 x 6 x 3

Speed Pulls

  • Pin one, standing on two mats 225+2 chains conventional
  • 6 x 2

Reverse Hypers

  • 3 x 10

Band Hams

  • 3 x 12

Wednesday

Sled Drag

  • 16 trip 2 plates

30 minute bike

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

Incline One-arm Dumbbell Press

  • 35 x 15
  • 40 x 15
  • 45 x 15

Band Extended Kettlebell Tricep Extension

  • 2 x 6-8 reps

Cable Tricep Extension

  • 3 x 15

T-bar Row

  • 3 x 15

H-raises

  • 15 x 3 x 15

Narrow Grip Lat Pulldowns

  • 3 x 15

Later that day

  • 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

drop set

  • 275 x 6

Rack Pulls Pin 2 Sumo

  • 365 x 1
  • 405 x 1
  • 455 x 1
  • 465 x 1 PR

Legs Curls

  • 3 x 10

Back Attack

  • 3 x 10

Scorcher

  • 3 x 10

Seated Ab Crunch

  • 4 x 15