Monday
Warm-Up: 3 x :20 Supinated Hold, 10ea Banded External Rotation, 5 Plyo Push-Ups
10:00 Every Minute on the Minute
3 Speed Bench Press*
*Optional chains or bands
*Emphasize speed over weight
3 x 8 Eccentric Chest Fly w/ Bench Concentric, 8 Pause Ring Row
3 x 12 Dumbbell Pull Over, 6ea Eccentric Bicep Curl, Heavy
3 x 8 Z-Press, :20 Supinated L-Hang
Tuesday
Warm-Up: 3 x 5 Air Squat, 5 Jump Squat, 10 Jumping Lunge / Stretch
10:00, Every 2:00
6 Back Squat (5 Sets)
*Same weight across, same weight or heavier than last week
10:00, Every 2:00
2 Back Squats (5 Sets)
*Can build up over sets
3 x 10 Good Mornings
3 x 15 Pause Frog Pump
Band and Lunge Finisher
Thursday
Warm-Up: 3 x 3ea SL RDL 42X1, 2 Inchworms, 1 Burpee
10:00, Every Minute on the Minute
1 Deadlift @ ~50%
*Optional chains or bands, focus on speed
3 x 8 Stiff Leg Deficit Deadlift
3 x 8 Stiff Leg Sumo Deadlift
3 x SA Farmers Carry (Short Fast Heavy), 10 Slow GHD Crunch