10/11 – Pull

Conventional Deadlift (5’s @ 650):
135×10
225×5
315×5
390×5
455×5
520×6

Deadlift:
335×5
335×5
335×5

Deficit SLDL (standing on 45lb bumper):
335×5
335×5
335×5

BB Row (various overhand grips):
205×10-10-10

Lying Hamstring Curl:
80×12-12-12

GHRs:
×12 (4/1)
×12 (4/1)
×12 (3/1)

Rope Face Pulls (two ropes, #18):
70×15-15-20

Straight-bar Lat Pushdowns (strict form):
90×15-15-15-110×15-130×15

Wide-grip Pulldowns:
250×12f-4f-3f

BB Curls (full rom, top half, bottom half, regular full rom, reverse, reverse wide, wide full rom):
25×25-25-25-25-25-25-25

Band Pull-Aparts:
×25-25-25-25

Duration: 60 minutes