Monday
Warm-Up: Dumbbells 2 x 12ea Bent Over Row, Hang Power Clean, Strict Press
10-9-8…1….8-9-10
Bench Press
Strict Pull-Up
Tuesday
Squat Workout
Warm-Up 2 x 15 DB Squats & KBS
5 x 5 Back Squats
same weight for all sets, add from last week
Superset
3 x 10 DB & 8 DB RDL, heavier from last week
Thursday
Deadlift Workout, same as last week, but heavier & less reps on accessories
3 x 5 Deadlift
same weight for all sets
Superset
3 x 10 RDL & DB Glute Bridge Floor Press
3 x 10 Snatch Grip DL & :30 HS Hold