Monday
Warm-Up: 3 Rounds :20 Supinated Hang, 10ea Banded External Rotations, 5 Plyo Push Ups
12 Sets, Every :50
3 Speed Bench Press
*optional bands or chains, emphasis on speed > weight
3 x 5 Close Grip Bench + 5 Wide Grip Bench, 20 Fast Banded Tricep Extension
3 x 10-12 Eccentric Chest Fly w/ Bench Concentric, 10-12 Pause Ring Row
3 x 8 Strict Pull Up (Banded or +Weight), 8 Barbell Curl
Tuesday
Warm-Up: 3 Rounds 5 Air Squats, 5 Jump Squats, 10 Jumping Lunges, Stretch
10:00 Every Minute on the Minute
2 Speed Back Squats
Speed > heavy
3 x 3 Back Squat 30X1
*focus on speed out of hole
3 x 5ea DB Lunge @ 30X1
*jump if possible
3 x 5 Heavy High Box Squat
Finisher TBD
Thursday
Warm-Up: 3 Rounds 3ea SL RDL 42X1, 2 Inchworms, 7 Burpees
10 Sets, Every :50
1 Deadlift @ ~55%
*add chains or bands, focus on SPEED
4 x 5 Stiff Leg Deficit Deadlift
4 x 5 Stiff Leg Sumo Deadlift
3 Supersets
25 Weighted Hip Extensions
25 Dual KB Turkish Sit Up