7/20 – Pull

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