12/10
Sumo deads 190*5*3
Deficit conv deads 160*3*4
Rack pulls 220*3*4
Bench pulls 70*5*4
Poor man’s GHR blue *4,3 blue red 8,8
DB rows 50*5*4
ss/ Hanging abs 10*4
14/10
Treadmill 20mins
Speed squats 65*2*8
Speed bench 65*2*8
Speed sumo deads 80*2*8
WG pullups bw*6*4
Dips 50*5*3
kneeling abs 14*4
ss/ Db hammer curls 22.5*10*4
DB shoulder press 32.5*8*4
16/10
Squats 150*3 (belt) 150*3 (30% wraps) 160*3(40% wraps)
Pause squats blue band 80*3*4
Front squats 70*3, 80*3, 90*3, 100*3
Tricep bar rows 95*5*4
Hang cleans 75*3*4
17/10
BB bench 135*3*3 (1st rep paused)
Tricep bar 110*5, 115*5*2
Cable rows 85*5*4
Ab wheel 10*4