5/3/1 2 day

5/3/1- squat chin

1= 3x5
2=3x 3-5
3= 3x3
4= 5,3,1

Video	Sets	Reps	Weight	Comment
Barbell Squat				back squat shoulder stance to box pause 3/2/x/0 superset with below
Palov Press Variations				standing athletic palov
Chin Ups				wide- superset below
				amrap push ups x 2
Good Mornings	3	4-8		Good mornings toes in superset below
Straight Arm Pulldowns	2	12-15		staright arm bar pulldowns
Leg Press	2	25-50		Leg Press

5/3/1 dead press

5/3/1 as above

Video	Sets	Reps	Weight	Comment
Sumo Deadlift (plus a small tutorial)				Sumo Deadlift supserset with straight arm lat f/b rollouts
Barbell Bench Press				Barbell bench superset with cable or band rear delt raise 15-20
DB Rear Foot Elevated Split Squats	2	8-12		Rear Foot Split squats superset below
Prone Row	2	8-12		Prone Db Row
TRX (Closed Chain) Tricep Extensions	2	9-10		Trx Tricep ext superset below
Seated Side Poliquin Raise	2	8-10		Seated Poli Raise