Friday 9/30
Session 1
Belt Squat + Belt Goodmorning
150 3×10+10
—
Sumo Deadlift (Wk 2 – Light Day)
345 12×1 (60sec rest)
Then deficit conventional pulls (35lb bumper plate)
345 4×5
—
Step Up
Bodyweight x5/5
20lb Chain x5/5
40lb Chain 2×5/5
Deficit Barbell Pendlay Row
225 4×5
—
Seated Single Arm Band Pulldown
Orange Band 5×20
Football Bar Wide Grip OHP (Split Stance)
65×8
100 3×8
—
Stability Ball Bridge + Curl
3×10
Dips
3×20
DB Reverse Fly
15 3×15
—
Reverse Sled Drag
235 3x20yd
Forward Sled Drag
235 3x20yd
Thumbless Barbell Reverse Curl
3×12
Captains Crush Level 1
3×10/hand
Session 2
Weighted Vest Walk
50lb x40min