No actual named program. Just a 3x10 reps/sets scheme at speed. About 2 minutes between sets.
For pulling its relatively simple at this point.
Jumping rope for a few sets of 2 minutes.
Stretching/mobility for posterior chain and hips.
Long lunges 4 sets of 10 (each leg) with 50 lbs.
Kettleball (dumbell) swings with 35, 3 sets of 12
Romanian or standard dead lifts (fast) I’m only using 135 at this point, but I’ll settle in on a real number after I test for max. I just started using that after doing a bunch of doubles and singles. I got a little hitch at 275, form got crappy at 295, and 305 felt like real crap.
Dumbbell rows, bumped those up to 50lbs/hand 3 sets/10 reps.
Pull ups - which i suck at.
Maybe throw in some single hand curls, usually 25’s till i get bored.
Finish doing froggy jumps out in the driveway with my kiddo. He’s 4 and we need some play time after lifting.
It probably looks kind of silly, but it’s a work in progress.