Monday
A. 12EMOM 2 Speed Bench Press *optional bands or chains, emphasis on speed > weight
3 x 8-10 Eccentric Chest Fly w/ Bench Concentric + Pause Ring Row
3 x 8 Close Grip Bench + 20 Fast Banded Tricep Extension
3 x 8 Strict Pull Up (Banded or +Weight) + Barbell Curl
Tuesday
A. 10E2MOM
8 Back Squats (5 Sets)
*Same weight across all sets, same weight as last week
B. 10E2MOM
1 Back Squats (5 Sets)
*can build over sets
3 x 8 Good Mornings
3 x 10 Pause Frog Pumps (:03)
Band and Lunge Finisher
Thursday
A. 10EMOM
1 Deadlift @ ~55%
*add chains or bands, focus on SPEED
3 x 6 Stiff Leg Deficit Deadlift
3 x 6 Stiff Leg Sumo Deadlift
3 Supersets
20 Hip Thrust
1:00 L-Sit