End of week 6

Broad Jump 5x5
Deadlift with Bar Slightly Elevated 4x5 275lbs
DB Reverse Lunge 3x6/side 45lbs
Pallof Press 3x10/side 50lbs

Saturday
Speed Bench Press 8x3@45% 1RM, then 2x3 heavy 135, 225lbs
1A Close-Grip bench Press 3x5 175lbs
1B Chest-Supported Row with Neutral Grip 3x5 60 lbs
2A Inverted Row 3x10
2B Scapular Push-Up 3x15

1A Incline Barbell Press (5x1)x5 10s 175lbs
1B Weighted Medium-Grip Pull-Up (5x2)x5 10s
2A Dumbbell Bench Press 3x6 150lbs
2B Head-Supported DB Row 3x6 60lbs
3A Cable Backhand 3x12 20lbs
3B Standing Zottman Curl 2x10 20lbs

Week 6

Front Squat (5x1)x5 10s 155lbs
Dumbbell Step-Up 3x6/side 80lbs
1A Bar Rollout 2x10
1B Natural Glute-Ham Raise 2x8
Single-Leg Squat to Box 2x10/side

Speed Bench Press 10x3@40% 1RM 120lbs
1A Close-Grip bench Press 4x5 175lbs
1B Chest-Supported Row with Neutral Grip 4x5 60lbs
2A Inverted Row 3x10
2B Scapular Push-Up 3x15

Broad Jump 5x5
Deadlift with Bar Slightly Elevated 5x5 225lbs
DB Reverse Lunge 3x6/side 80
Pallof Press 3x10/side 40

Phase 2 - Second day

1A Incline Barbell Press (4x2)x5 10s 165lbs
1B Weighted Medium-Grip Pull-Up (4x2)x5 10s 5lbs
2A Dumbbell Bench Press 3x8 150lbs
2B Head-Supported DB Row 3x8 55lbs
3A Cable Backhand 3x12 20lbs
3B Standing Zottman Curl 3x10 20lbs

Front Squat (4x2)x5 10s 135lbs
Dumbbell Step-Up 3x8/side 60lbs
1A Bar Rollout 3x10
1B Natural Glute-Ham Raise 3x8
Single-Leg Squat to Box 2x10/side

Bench Press 3x3 215lbs
1A Neutral-grip Low-incline DB Press 2x10 65lbs
1B Seated Cable Row: Medium pronated grip 3x10 90lbs
2A Prone Trap Raise 3x12 15lbs
2B Side-Lying External Rotation 3x12/side 15lbs
Side Bridge 3x30s/side

Front Squat 3x6 155lbs
Rack Pull form Kneecaps 2x6 265lbs
DB Bulgarian Split Squats 2x6 80lbs
1A Pull-Through 2x10 70lbs
1B Reverse Crunch 3x12


1A One-Arm DB Push Press 3x6/side 55lbs
1B Close-grip Chin-Up 3x6
2A Push-Up 3x8
2B One-Arm DB Row 3x7 55lbs
3A Kneeling Cable External Rotation 3x12 20lbs
3B Side Bridge 3x30s

Week 4

Box Squat 3x3 235lbs
Speed Deadlift 3x2@65%1RM 195lbs
Walking DB Lunge 2x8 (easy)60lbs
1A Reverse Crunch 3x12
1B Prone Bridge 3x30s