Strength
a) Back Squat – 3×5 @ 80% (Pause reps 1,3,5)
b) One Arm Farmers Carry – 3×100 Yards (50 yard each arm/set)
c) Seated DB (slight incline) Bicep Curls – 4×12
d) DB Skull Crushers – 4×12
e) L-SIt (tuck) – 6×30 Sec Hold (rest as much in between – parallettes)
Notes: Friday squat volume will be much lower than Mondays, but should be heavier. The reps next week will be 8 on Monday & 4 on Friday. The other assistance work is meant to fill in the gaps that were missed during the week. You may also make-up any of the other assistance work if you missed it.