background: I work at OSU as a graduate teaching associate and lift at Ludus Magnus. I am a raw lifter who competes in the 105lb weight classes, and am currently prepping for my next meet (when grad school finally gives me a weekend off) . Currently, I am in the process of trying to accomplish my lofty lifting goals,survive graduate school, and teach undergraduates about what I really love, TRAINING..

DE upper-monday

Warm up
1. Stepper

2a.3 x 15 push ups
2b.3 x 15 lat pull down

Training
3. Contrast speed incline bench
8 x 3+1

1 set:
X 3 reps with three count pause either at chest,an inch before chest, or coming an inch off of chest
X 1 rep fast

Assistance
4a.Standing OHP
3 x 5

4b.cable row
3 x 20 with ISO pause

Assistance finisher
5.Shoulder complex x 40 reps x 2

DE lower-Wednesday

Warm up-General
1. Stepper

Warm up-specific
2a.Lunge matrix x 5 each (front, back, side, side)
2b.Squat to stand x 5
2c. Squat x 4

Neural prep
3. 3 x 3 clean activation

Training
4. Speed pulls 8 x 3
1 set:
Clean with pause inch off floor x 1
Clean with pause inch off floor and then another at knee x 1
Clean with pause inch off floor and then another at knee and another at hip x 1

5a. Pause speed squat
9 x 2 x 3 count pause in bottom

5b. Box jump
9 x 1 x max height

Assistance x 2
6a. BW GHR x 15
6b. Reverse hyper with pause at top x 15 (stop momentum pause)
6c. Machine leg curl x 15

Aka hamstring hammer time circuit since you are hammering the hip extension and knee flexion actions of the hamstring in isolated and integrated movements!