07/05/26 - Thu

BASE

Weighted Pull-up

3-2-1-1-1

*Build to a Heavy for the day

Then:

7x4 Reps @ 80% of Heavy

EMOM 15

1: 8 DB Bench (Hvy) or 12 DB Bench (Moderate)

2: 15/12 Row or Ski

3: Rest

06/05/26 - Wed

BASE

Deadstop Deadlift

3x3 @ 85%

3x1 @ 88% of 1RM

BB FR Alternating Reverse Lunge

3x20

*Start at moderate weight and increase each set

05/05/26 - Tue

BASE

Paused Front Squat (1s)

5x3

Build to a Heavy 3

Back Squat

4x5

85, 90, 95, 100% of Heavy 3 FS