Tuesday
Squat w/belt x5 @6, x5 @7, x5 @8 55%x3x5 (3s eccentric + 2s pause at weakness + 2s concentric)
Competition Raw Bench x5 @6, x5 @7, x5 @8 55%x3x5 (3s eccentric + 2s pause at weakness + 2s concentric)
Row of your choice x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Thursday
Deadlift w/belt x5 @6, x5 @7, x5 @8 55%x3x5 (3s eccentric + 2s pause at weakness + 2s concentric)
Feet Up Bench x12 @9 --> x3 @10 1 Activation
Ab Wheel One set @9. Then three additional sets of half the reps.
Saturday
Split Squat x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Vertical Pull of your choice Work up to an 12RM load. Maximize total number of reps in 8 minutes.
Military Work up to an 10RM load. Maximize total number of reps in 8 minutes.
Sunday
GM (wide stance from pins) x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
Feet Up Bench x10 @9 --> x3 @10 1 Activation
Bus Drivers x10 @6, x10 @7, x10 @8 plus 1 down set (repeat)
