Box Squat
190x5
230x5
280x2
320x2
370x1 Straps Down
5x1x415
Sumo
2x1x325
3x1x375
2x1x415
2x20 leg extension
2x20 leg curls
2x20 leg press
1x30 ab/adduction
1x100 box squats various
Bench w monster minis
5x3x135+bands
BTN Press
4x5x120
6 sets biceps
Squat
140x5
140x5
190x5
230x1
280x1
320x1 belt
370x1 straps down
410x1
460x1 wraps straps up
480x1
2x10 abs
2x10 back raises
opener for the comp
DB Bench
up to 2x3x110
Press
4x5x115
50 chins various grips
4x10 biceps/pushdowns
Box Squat with bands
50x5
100x5
140x3
190x3
230x2
280x2
320x1
320x1
3x5 Paused front squat
4x10 GHR
4x6 leg curls
Bench + Double Monster Minis
working sets only
190x1
195x1
200x1
215x0
215x1
Behind Neck Press
3x3 up to 140x3 PR
50 chins various grips
4 sets pushdowns
4 sets reverse curls
Squat with chains off ground
320+70x1 Belt Straps Down
370+70x1
410+70x2
460+70x1
480+70x1 PR Wraps
390+70x2
Raw Pause Front Squat
3x3 up to 255x3 PR
SSB good morning
3x8-10
2x15 back raises
2x15 abs
Bench
up to 230x11 PR
BTN Press
4x5x125
50 chins
2x10 JM Press
2x10 PJRs
Raw Box Squat
45x10
145x2
195x2
235x2
285x2
325x2 Belt
355x2
375x2
395x2
415x2
Sumo Deadlift
325x1
375x1
415x1
465x1
415x1
415x1
415x1
Raw Pause Front Squat
3x5x235
6 sets leg curls
4 sets hanging abs
Bench
45x10
100x5
140x5
190x3
230x2
250x1
280x1
Shirt
3 board 320x3
2 board 340x3
1 board 340x3
touch 340x1
touch 340x1
learning to touch
Press
up to 150x3 PR
6 sets triceps
6 sets delts
5 sets chins
Sumo Rack Pull
just below knee
145x5
235x5
285x3
325x3
375x1 Belt
415x1
465x1
505x1
just at knee
555x1
600x0 grip slipped
600x1 PR
Raw Pause Front Squat
3x3 up to 275x3, 305x1 PR
3x4-8 SSB Good Morning
2 sets back raises
2 sets abductor
2 sets adductor
4 sets abs
Bench Press
140x10
190x8
210x3
230x2
250x1
280x1
230x13 PR
Press
4x5x140 PR
JM Press
4x8-10
50 reps pulling
50 reps pushing
20:00 barefoot hike
Box Squat
belt + straps down
10x1x415
Sumo
3x1x415
I cannot pull for shit
1x20 back raises
Extra Workout
5:00 Bike
2x20 Cossack Squats
2x20 Band Abduction Box Squat
4x10 Light Deficit Sumo
4x10 Light Rack Sumo
2x20 Wide Pullthroughs
4x20 Various Adduction
4x20 Various Abduction
2x20 Hypers
2x20 Sumo Situps
5:00 Bike
5:00 Bike
2x20 Cossack Squats
2x20 Band Abduction Box Squat
4x10 Light Deficit Sumo
4x10 Light Rack Sumo
2x20 Wide Pullthroughs
4x20 Various Adduction
4x20 Various Abduction
2x20 Hypers
2x20 Sumo Situps
5:00 Bike
Close Grip Bench
250x2
270x1
250x2
250x3
JM Press
6x8-12
DB Tricep
6x10-15
Lats
50 reps
HS Incline
6x10-15
60mins GPP
10mins barefoot running
DE Squat
Raw Box Squat
8x2x300
1x1x320
1x1x355
5 minute rest
Good Morning
4x5-8
Landmines
3x12
Hanging Abs
3x12
Weighted Back Raises
4x8
All sets done with 60 seconds rest
Bench Press
155+ purple bands x8x3
JM press
Up to 2x4 heavy
DB Triceps
6x10-15
6 sets chins
Incline HS
6x10-15