Conventional Deadlift (5’s @ 630, reps paused including first):
135×10
225×5
315×5
375×5
445×5
505×6
Deadlift (toes @ plates):
325×5
325×5
325×5
SLDL:
325×5-5-5
BB Row (various overhand grips):
195×10-10-10
Hang Power Cleans:
195×3
Lying Hamstring Curl:
80×12-12-12
Seated Hamstring Curl:
80×12-12-12
Rope Face Pulls (two ropes, #18):
60×15-15-20
Straight-bar Lat Pushdowns (strict form):
60-70-80×15
Wide-grip Pulldowns:
130-140-(150×12-90×15-60×20)
CG Pulldowns:
150-130-110-90-70×12
BB Curls (full rom, top half, bottom half, wide full rom, reverse, reverse wide):
25×25-25-25-25-25-25
Band Pull-Aparts:
×25-25-25-25
Duration: 59 minutes