Pronated-Grip Low-Incline DB Press (Weeks 11,12) 2x2, 1x4 180lbs, 170lbs
1A Band-Resisted Pushup 2x7, 1x10
1B Supinated-Grip Seated Cable Row 2x7, 1x10 150lbs, 135lbs
2A Face Pull w/ External Rotation 3x10 30lbs
2B Behind-the-Neck Band Pull-Apart 3x12



Friday – Lower Body
Speed Free Squat: Medium Stance 5x2@55%1RM, then 2x2 heavy 150lbs, 225lbs
1A Rack Pull from Kneecaps 2x5, 1x7 300lbs, 175lbs
1B Wall Ankle Mobilization 3x8/side
DB Reverse Lunge: Front Foot Elevated 2x5, 1x7 110lbs, 90lbs
Bulgarian Split-Squat Isometric Hold 1x30s/side