warm up

Speed Bench- 30sec. rest between sets

8 x 3 35kg against doubled black medium bands

assistants

DB pec flys 4 x 12

hanging KB rolling JM press 4 x 12

FB bar bent over row 4 x 12

seated DB lateral raises 3 x 15

Conventional raw deadlift 2″ blocks-

135lbs + 30kg chains x 3

225lbs + 30assistantskg chains x 3

275lbs + 30kg chains x 2

315lbs + 30kg chains

365lbs + 30kg chains 3 x 2

385lbs + 30kg chains x 2

405lbs + 30kg chains x 2 PR!!

assistants

hack squat wide 3 x 15

sissy squats 3 x 12

rope pull throughs 4 x 15

conditioning: 30min run