August Cycle

Week 1

Day 1  Lower Body (Squat)

Free Squat 265 x 8 x 3
1 Legged Deadlifts - 4 x 6
Light goodmornings - 3 x  6

Day 2 UpperBody  and Plyos

Box jump - 1 x 5
Weighted reactive box jump with 15 pounds dumbells  - 3 x 5
Pull ups - 1 x 38, 2 x 20, 2 x 15, 1 x 10 for 118 reps total
Dumbell push over for lats - 60 x 8, 65 x 8, 70 x 8, 75 x 5

Day 3 Lower Body ( Deadlift)

Deadlift 285 x 1 x 15
GHR 4 x 10
Face Pulls 4 x 8
Abs - 4 x 10

Day 4 Upper Body
close Grip Chinups 1 x 37.  Weighted chinups 50 lbs 6 x 5
Rows with Rope/Lat Stretch 4 x 8
Rear Delt Fly - 3 x 8

Week 2
 
Lower Body (Squat)

Free Squats 270 x 3 x 7
1 legged deadlift 140 x 4 x 6
Light goodmornings - 155 x 3 x 6
Kneecup dick stretch - 15 seconds

Lower Body (Deadlift)

Deadlifts - 305 x 1 x 12

Glute Ham Raise - Bodyweight x 4 x 10

Face Pulls  - 4 x 10

Abs - 4 x 10

Week 3

Squats - 285 x 5 x 3

Walking Lunges - 70 x 4 x 12 steps

Leg Curls - 3 x 10

Upperbody

Pullups 60 lbs 5  x 5

Bent Over rows - 4 x 6

Cable Pulls with ropes - 4 x 10

Deadlifts - 325 x 1 x 10

Week 3

Squats - 305 x 4 x 2

Step Ups - 85 lbs x 4 x 6

Leg curls seating - 4 x 15

Upperbody

Pull ups 1 x 35, 9 x 10

Lats - 75 x 8, 80s x 8 - 10

Cables - 3 x 10