THURSDAY; Max Effort Lower Body
Banded Sumo DL for Max
High Hang Power Clean for Max
Rest on Isometrics
Single Arm Allen Lift 5×15/side
Single Leg Glute Bridges 5×15/side
FRIDAY: Lower Body Accessories
45 Degree Hip Extensions 5×12
Walking Lunges Overhead 5×12/side
Reverse Hypers at the Angle 180lbs 4 sets
Ankle Weights Hamstring Curls on Cheesemat10 min
Hollow Rocks do 100
SATURDAY: Max Effort Upper Body Rest
Floor Press -Fat Bar (FB) For Max
Low Incline Lightened 1″ Bench Press -Heavy 8, 5 sets of work at or near that weight
T-Bar 5×12
Pull-ups 5×5
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