Sunday's Workout

Dynamic Bench Press: 3 Grips

8x3 @ 60% / 60s rest + 1x2 @ 70%

6x [(1/2 Max Reps) Pullups + 15 standing tricep extensions]

5x5 Pendlay Rows

Farmers Walk (25ft and back until almost failure) x 3

Saturday's Workout

Standing Pull Down Abs + Sled dragging with power belt 90lbs 100m x6

Friday's Workout

Snatch 10x1 (80%/45s rest)

Clean 10x1 (80%/45s rest)

D.E. Squat 10x2 (60%/ 60s rest)

D.E. Deadlift 10 x1 (60%/45s rest)

Front Squat 4 x 8

30 GHD Raises

Thursday's Workout

GHD situps + 25min Upperbody Sled Dragging 70lbs + flexibility/mobility

Wednesday's Workout

Max Effort Floor Press

5x50%, 3x60%, 2x70%, 1x80%, 1x90%, 1x95%, 1x100% or new P.R.

3x3 Lying Tricep Extentions

6 x 1/2 Max Reps Pullups

5 rounds (Barbell Curls x 15) + Shoulder Complex (front raise + side raise + rear raise) 20 reps each

Farmers Walk: 25 ft and back till almost failure x 3

Tuesday's Workout

GHD Situps, Light sled dragging 25min, Mobility, Flexibility, and Foam Roll.

Monday's Workout

Snatch 10x1 @ 80% / 45s rest

Clean 10x1 @ 80% / 45s rest

Max Effort Good Mornings

Set A New 3 Rep Max P.R.

50% x5 60%x3 70%x2 80%x1 then go for 3rm P.R.

Over Head Squat 5 x 5

30 GHD Raises (however many sets it takes)

Row 500m (set a new P.R.)