Full Body Speed Strength

After your warmup, go straight to the bench press for 8 sets of 3 reps each at 75% of your 1 rep max, allowing 30 seconds rest between sets.

Next go straight to the power rack for 8 sets of 3 reps each at the front squat, also at 75% of 1RM and allowing 30 seconds between sets.

Then load the barbell with 1.5 times your bodyweight and do 4 sets of 3 reps of the dealift.  After each deadlift set, rest 30 seconds before doing max rep pull ups, followed by 30 seconds more rest before deadlifting again.

Your bench press and fronts squats should be as quick and explosive as you can possibly muster, while your deadlifts and pull ups should be a bit slower, more focused and deliberate as you generate max tension.

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