Strength
Deadlift 3x3@70/80/90
Based off 90% of your 1RM that you have added 10# to
Assistance
RDL 3x10
Deadlift 3x3@70/80/90
Based off 90% of your 1RM that you have added 10# to
Assistance
RDL 3x10
Strength
Bench 3x3@70/80/90
Based off 90% of your 1RM that you have added 5# to
Assistance
Incline DB press 3x10
Bench 3x3@70/80/90
Based off 90% of your 1RM that you have added 5# to
Assistance
Incline DB press 3x10
Strength
Back Squat 3x3@70/80/90
Based off 90% of 1RM that you have added 10# to
Assistance
Bulgarian split squats 3x10 ea
Back Squat 3x3@70/80/90
Based off 90% of 1RM that you have added 10# to
Assistance
Bulgarian split squats 3x10 ea
Strength
Press
3x5@65/75/85
Based off 90% of your 1RM that you have added 5# to
Assistance
Press
3x5@65/75/85
Based off 90% of your 1RM that you have added 5# to
Assistance
Strength
Deadlift
3x5@65/75/85
Based off 90% of your 1RM that you have added 10# to
Assistance
Deadlift
3x5@65/75/85
Based off 90% of your 1RM that you have added 10# to
Assistance
Bench
3x5@65/75/85
Based off 90% of your 1RM that you have added 5# to
Assistance
BB BO row 3x10/8/6
super set w/ 15-20 band flys
3x5@65/75/85
Based off 90% of your 1RM that you have added 5# to
Assistance
BB BO row 3x10/8/6
super set w/ 15-20 band flys
Strength
Back Squat 3x5@65/75/85
**Based off 90% of 1RM that you have added 10# to
Assistance
DB step ups 3x10/8/6*
Back Squat 3x5@65/75/85
**Based off 90% of 1RM that you have added 10# to
Assistance
DB step ups 3x10/8/6*
Strength
Deadlift
3x5@40/50/60
Based on 90% of your 1RM
Assistance
Press 3x 5@40/50/60
WOD
Deadlift
3x5@40/50/60
Based on 90% of your 1RM
Assistance
Press 3x 5@40/50/60
WOD