1A Snatch-Grip Deadlift (Weeks 9,10) 4x2, 2x4, 215lbs, 185lbs
1B Seated 90/90 Stretch 15s/side
Speed Deadlift 8x1@65%1RM 185lbs
Walking DB Lunge 3x7, 1x10/side 40lbs, 30lbs
2A Dragon Flag 3x12
2B DB Suitcase Deadlift 3x10 150lbs

Speed Free Squat: Medium Stance 10x2@501RM 135 lbs
1A Rack Pull from Kneecaps 3x5, 2x7 255lbs
1B Wall Ankle Mobilization 4x8/side
DB Reverse Lunge: Front Foot Elevated 3x5, 1x7 40 lbs
2A Cable Wood Chop: Chest Height 3x10/side 40 lbs
2B Bulgarian Split-Squat Isometric Hold 2x30s/side -

Saturday – Upper Body
Speed Pin Press 10x3@50%1RM 150 lbs
1A Close, Neutral-Grip Seated Cable Row 3x5, 2x7 110 lbs, 90 lbs
1B DB Push Press 3x5, 1x7 55lbs, 50lbs
2A Straight-Arm Pulldown 3x12
2B Lying DB Extension 2x10 20lbs

Phase 3, Week 9

1A Snatch-Grip Deadlift 3x3, 2x5 185lbs
1B Seated 90/90 Stretch 15s/side
Speed Deadlift 8x1@601RM 180lbs
Walking DB Lunge 3x7, 1x10/side - forgot
2A Dragon Flag 3x12
2B DB Suitcase Deadlift 3x10 170 lbs

Wednesday – Upper Body
BB Floor Press 3x3, 2x5 85lbs, 75lbs
1A Band-Resisted Pushup 3x7, 1x10
1B Supinated-Grip Seated Cable Row 3x7, 1x10 110lbs, 90lbs
2A Face Pull w/ External Rotation 3x10 30lbs
2B Behind-the-Neck Band Pull-Apart 3x12

Monday
Dumbbell Step-Up 2x6/side (easy)30lbs
1A Bar Rollout 2x10
1B Natural Glute-Ham Raise 2x8
Single-Leg Squat to Box 2x10/side

Wednesday
1B Weighted Medium-Grip Pull-Up 3x5 (easy)
2A Dumbbell Bench Press 2x6 (easy) 130lbs
2B Head-Supported DB Row 2x6 (easy) 50lb
3A Cable Backhand 3x12 20lbs
3B Standing Zottman Curl 2x10 25lbs


Friday
Deadlift with Bar Slightly Elevated 2x5 275lbs
DB Reverse Lunge 3x6/side 45lbs
Pallof Press 3x10/side 40lbs

Saturday
Speed Bench Press 5x3@55% 1RM, then 1RM test 260lbs
1A Close-Grip bench Press 2x5 185lbs
1B Chest-Supported Row with Neutral Grip 2x5 65lbs
2A Inverted Row 3x10
2B Scapular Push-Up 3x15

Broad Jump 6x5
Deadlift with Bar Slightly Elevated 5x5 275lbs
DB Reverse Lunge 4x6/side 45lbs
Pallof Press 3x10/side 40lbs

Saturday
Speed Bench Press 10x3@50% 1RM 150lbs
1A Close-Grip bench Press 5x5 185lbs
1B Chest-Supported Row with Neutral Grip 5x5 65lbs
2A Inverted Row 3x10
2B Scapular Push-Up 3x15

Monday
Front Squat (4x1)x6 10s 165lbs
Dumbbell Step-Up 4x8/side 40lbs
1A Bar Rollout 3x10
1B Natural Glute-Ham Raise 3x8
Single-Leg Squat to Box 2x10/side

Wednesday
1A Incline Barbell Press (4x1)x6 10s 185lbs
1B Weighted Medium-Grip Pull-Up (4x2)x6 10s
2A Dumbbell Bench Press 3x8 150lbs
2B Head-Supported DB Row 3x8 60lbs
3A Cable Backhand 3x12 20lbs
3B Standing Zottman Curl 3x10 20lbs