Monday
General Prep Upper
Superset, go every 2 minutes, increase weight throughout as possible
10-9-8-7-6-5-4-3-2-1 Bench Press & Strict Pullup
3 x 10 Bent Over Row
3 x 10 Dip
3×20 Tricep Extension
Tuesday
Dynamic Lower
10 x 2 Back Squat w/ Chains or Bands
10 x 1 Deficit Deadlift w/ Chains or Bands
Superset:
3 x 10 Stiff Leg Deadlift
3 x 5 Glute Ham Raises
3×10 Single Leg Hamstring Curl
Thursday
Max Lower
3 Rep max High Box Squat
10×3 Conventional Deadlift @ 70-80%
3×12 DB Russian Step Up