Winter strength

Monday

Deficit Deadlifr 8x2

Trapbar deadlift 5x1
Trapbar row 5x5
Cable row 5x5
Pull through 3x15
Chin 5x5

Tuesday

Partial Bench 8x2

Bottom position Bench 5x1
Incline 5x1
Dip 5x5
Weighted press up 5x5
Close grip bench press 5x5
Weighted situps 100 reps

Twists

Wednesday

Squat  8x2

Bottom squat 5x1
Romain deadlift 8x2
Leg curl 5x5
Hyperextension 3x15
Good morning 5x5

Hipbelt calf raise 8x15

Hipbelt seated calf raise 8x15

Thursday

Thickbar seated press 8x2

Thickbar seated half press 5x1
Bradford press 5x5
Trapbar high pull 8x2
Trapbar shrug 5x5
Face pull 3x15
Rear fly 3x5
Bench curl 5x5
Hammer curl 5x5
Side bend 3x15
Hanging leg raise 100 reps

Friday

Sandbag walk

Sandbag clean and press 8x1
Power clean 8x1
Heavy bag 1 minute round
Rolling thunder deadlift 8x1