Still following the MAF template that Foley and I have been working on, it should be ready to be published soon.
LAX ball for glutes
PVC pipe for everything
Dynamic warm-up
barbell complex X6 reps per movement
cleans to front squat
Overhead press
overhead squat
GM's
Deload week
DL-135X10, 225X5, 315X5, 365X5
Bench press-135X5, 185X5, 225X5
Squats-135X10, 225X10
DB rows-100X15/arm, 100X15/arm
Band pushdowns-2 sets of 25
High band abs-2 sets of 20
GHR- 2 sets of 10
Extra stretching for lats, pecs, hamstrings and hips
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