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)