Monday
Warm-Up: Lightweight Dumbbells 3 x 12ea Bent Over DB Row, Hang Power Clean, Strict Press
Lift 1
100 Strict Press @ 50% Bodyweight
100 Meter Single Arm Farmers after each break
Lift 2
50 Strict Pull-Up
20 Push-Ups after each break
Tuesday
10-9-8-7-6-5-4-3-2-1-1-2-3-4-5-6-7-8-9-10
Back Squat
add weight as you ascend up to the singles, first 3-5 sets can be considered warm-up, second half is where you make your money
Thursday
10-9-8-7-6-5-4-3-2-1
Not meant to be a PR single, just 1 heavy single after good volume