6/9 training

Monday: warmup (calves, hip flexors, sliding leg curls)

SSB pin squat: warmup to 330x1 3x280x6,3,3

Comp squat: 315x1 2x315x5..

SSB Bulgarian: 180x6 each leg

Sliding leg curls: 2x10

Core + hypers: 3x10 

Tuesday: warmup (curls, band pushdowns, pull parts)

Spoto press: warmup to 325x1 3x295x6,3,3

Comp paused bench: 2x315x5

JM press pinkie inside the rings + curl fat bar: 3x195x6 + 115x8,3,3 rest pause

Banded pushdowns + banded curls 20 each

45° Side bends

Thursday: warmup (calves, hip flexors, sliding leg curls)

Deadlift: 315x3 355x3 395x1 415x1 435x1

Stiff leg Deadlift: 5x355x2

Meadows row: 2x180x5

Sliding leg curls: 2x8

Standing sit ups + single leg hypers: 3x10