Conventional Deadlift (5’s @ 660, reps paused):
135×10
225×5
315×5
395×5
460×5
530×6
Deadlift:
340×5
340×5
340×5
Deficit SLDL (standing on 45lb bumper):
340×5
340×5
340×5
BB Row (various overhand grips):
205×10-10-10
Lying Hamstring Curl:
80×12-12-12
GHRs:
×10-10-10 (4/1)
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 Neutral Grip Pulldowns:
250×13f-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