Warm up with joint mobility etc

A.
2 x Pull Up Ladder 5-1
Tempo:
Concentric: 1 sec
Isometric (hold at the top): for 2 sec
Eccentric (lower down to full extension): 3 sec
B.
Deadlift
Build up to 100 kg then:
5 x @ 100kg
5 x @ 110kg
3 x @ 120kg
2 sets of 3 x @ 128kg (80% 1RM)

C.
Assisted Glute Ham Raise: 4 rounds, 6 reps

D.
Leg Raises x 6 per side @16kg
Tempo:
Concentric (up) 1 sec
Eccentric (lower down) 3 sec

E.
16kg Dumbbell Isometric Ab Work x 8: Sitting on a bench, hook one foot against a bar on the Smith machine, press against the bar with the other foot. Lean back until you feel most tension in your abdominals. Maintaining this position, Richie did 8 dumbbell presses per arm.