Week 1, Day 3
1. Power Jerk: 3 RM, or do 10-12 total reps
2. Back Squat: Go up to Mondays Max for a set of 3, then +5-10% for a set of 2, then back down 10% of Monday's max for 3 sets of 5.
3. Glute Ham Raise, or hamstring exercise of your choice: 5 sets of 5
4. Bench Press: 5 sets of 5
5. Weighted Abs: 5 sets
6. Rower Sprints: 200m x 5
If the squats aren't feeling particularly well, then just go how you feel for a heavy set of 3, then 2, then back down to a comfortable but challenging weight for the remaining 3 sets.
Randomizer Option: Day off. Again I should have probably mentioned the randomizer will only be Mon, Tues, Thurs, Fri.