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Deadlift Training:

McGill Warmup

Conventional Deadlift (2 inch mat)

255 x 5/5

345 x 4/4

435 x 3/3

485 x 2/2

525 x 1/1/1

Medium Mag Bar Lat Pull Downs

165 x 15/15/15

Single Leg Reverse Hypers:

210 x 20/20/20 each leg

KB suitcase carries:

36kg x 4 sets 40 yards each side

Bench Training

Plate/Band: Shoulder/Tricep Warmup

Football Bar

105 x 10

145 x 10

185 x 8

235 x 6

285 x 5/5/5

Football Bar:  Close Grip

235 x 6/6/6

KB Bottoms Up Asymmetrical Press

16kg x 8/8/8/8 each side

Hammer Curls

45’s x 15/15/15/15