This is an epic day.
Back Squat – Max reps at 80% +5lbs. 10 rep limit
If you complete all ten reps, perform 10×3 with 60 seconds rest between sets
If you complete 8-9 reps, perform 8×3 with 60 seconds rest between sets
If you complete 7 reps, perform 5×3 with 60 seconds rest between sets.
If you complete less then 7, perform no sets and lower max by 2.5%
Deadlift – 8×2 – TNG @ 85%
Tempo Front Squat – 31X1- 8×3 at 72.5 – 75%%
Back/Abs: Choose your own adventure:
If you feel like pounding your back/hamstrings more: 4 sets – Max GH Raises. Rest 1 minute then weighted max weighted back extensions. Rest 1 minute, then max weighted supine GH hold.
If you feel like pounding your back/hamstrings less: 4 sets unweighted back extensions. Rest 1 minute, then max unweight supine GH hold.