Front Squat and Sumo pull

Warm up

Front Squat 

bar x 5

95 x 5

135 2 x 5

185 2 x 5

205 x 5

135 x 15

Sumo Pull off 3″ mat

135 x 5

225 x 3

315 2 x 3

365 2 x 3

405 3 x 2

425 x 2

455 2 x 1

 

Assistants

banded GHR 3 x 12; one drop set 15

banded glute contractions 3 x 20

leg press 2 x 15

Adduction machine 3 x 15

leg extensions 3 x 15

kettle bell swings 3 x 15