warm up: 5 min. bike

Box Squat

bar x 5

65kg x 3

85kg x 3

105kg x 2

briefs—>

125kg x 2

145kg x 2

165kg 2 x 2

185kg 2 x 1

195kg 2 x 2

205kg 2 x 1

Sumo pulls against bands

70kg + 40kg band x 3

110kg + 40kg band x 2

130kg + 40kg band 2 x 2

150kg + 40kg band 3 x 1

assistants (completed the following day)

stiff leg deadlift 4 x 8

single leg press 3 x 8-10; 1 x 20

GHR 3 x 10 with band; 1 x 12 without band

leg extension 3 x 12

banded good mornings 3 x 25

banded hip thrusts 3 x 15

conditioning: 45 min elliptical