Day 1 -

Bench - 80-84%, 12 Total reps, 2-3 rep range; Pause last rep

4 board Press - 4x3 RPE 8

Upper Back Choice - x30reps

Row Choice - x30reps

 

Day 2 -

Sumo Dead - 80-84%, 9 total reps - 2-3 reps range

RDL - 3x5 RPE 8

Shrugs - x30reps

Curls - 3x12

 

Day 3 -

Squat - 80-84% 12 total reps, 2-3 rep range; wraps and belt

Pause Bench - 4x3 RPE 8

Row/Pull choice - x30reps