I've done mid week training solo for years. Some days I like it more than others but for me it allow me time to really focus on myself and to build confidance. There is no room for error when training solo....that is motivation to me.
Tuesday
Yoke carry
empty yoke for 4 trips of 90 feet
Set ups- box set to parallel
20 steps each leg no weight
holding 25 pound dumbbells
2 sets of 10 steps per leg
holding 35 pouns dumbbells
3 sets of 10 steps per leg
hypers
bodyweight for 4 sets of 15 paused reps
Thursday
zero bench
4 sets of 50 reps
dumbbell press
70's for 3 sets of 20 reps
H-Raises
20's for 3 sets of 12 reps
low pulley cable rows
stack for 4 sets of 12 reps
assisted dips
50 pounds of assistance for 3 sets of 10 reps
assisted chins
50 pounds of assistance for 3 sets of 10 reps