Week # 12

Bench Press 5rm - 245lbs
Incline DB Bench Press 2xMAX - 120lbs 15reps
1A Barbell Rows 3x8 - 135lbs
1B Rear Delt Flyes 3x12 - 16lbs
DB Shrugs 4x12 - 140lbs
DB Hammer Curls 3x8 - 35lbs

Broad Jumps 5x3
Bulgarian Split Squats 3x10 - 80lbs
Romanian Deadlifts 3x8 - 205lbs
DB Side Bends 4x12 - 70lbs

DB Floor Press 3xMax reps - 140lbs
1A Straight arm pull downs 3x12 - 120lbs
1B Face pulls 3x10 - 150lbs
DB Side Press 4x8 - 50lbs
2A DB shrugs 3x8 - 180lbs
2B DB Zottman curls 3x10 - 25lbs

Flat DB Bench Press 4x12-15, 150lbs
1A Chinups 3x8
1B Facepulls 3x12 - 150 lbs
DB Side Press 4x 8-12 - 50lbs
2A DB Shrugs 3x10 - 180lbs
2B DB Zottman Curls 3x8 - 35lbs

Sumo Deadlifts 3rm - 315lbs
Dumbbell Step-ups 3x8 - 130lbs
Cable Pull-Throughs 3x12 - 195lbs

Week #11

Incline Bench Press 3RM - 225lbs
DB Floor Press 2xMAX - 150lbs 18, 16
1A Barbell Rows 3x8 - 145lbs
1B Scare Crows 3x12 - 15lbs
DB Shrugs 4x15 - 150lbs
DB Hammer Curls 3x12 - 30lbs

Broad Jump 5x3
Barbell Reverse Lunge Front Foot Elevated 3x10 - 115lbs
Romanian Deadlifts 3x10 - 205lbs
Offset Barbell Side Bends 3x8 - 25lbs

Flat DB Bench Press 4x12-15, 150lbs
1A Chinups 3x8
1B Facepulls 3x12 - 150 lbs
DB Side Press 4x 8-12 - 50lbs
2A DB Shrugs 3x10 - 160lbs
2B DB Zottman Curls 3x8 - 25lbs

Sumo Deadlifts 5rm - 315lbs
Barbell Step-ups 3x8 - 135lbs
Cable Pull-Throughs 3x12 - 195lbs

Week #10

Incline Bench Press 5RM - 215lbs
DB Floor Press 2xMAX - 140lbs 20, 18
1A Barbell Rows 3x8 - 135lbs
1B Scare Crows 3x12 - 15lbs
DB Shrugs 4x15 - 140lbs
DB Hammer Curls 3x12 - 25lbs

Broad Jump 5x3
Barbell Reverse Lunge Front Foot Elevated 2x10 - 115lbs
Romanian Deadlifts 3x8 - 215lbs
Offset Barbell Side Bends 3x8 - 25lbs

Week 9 Off

Week 8

NOT RECORDED

Week 7

Close Grip Bench 5RM - 215
Chinups 2xmax reps 16, 14
1A Barbell Rows 3x12 - 115lbs
1B Scarecrows 3x12 - 30lbs
DB Shrugs 3x12 - 160lbs
DB Hammercurls 3x12 - 25lbs

Broad Jumps 5x3
Barbell Reverse Lunge w/ Knee lift (elevated front leg) 3x10 - 115lbs
Romanian Deadlifts 3x12 - 185lbs
DB Side Bends 4x12 - 75lbs

DB Floor Press 3xMAX reps - 140 x 20, 18, 16
1A Straight Arm Pulldowns 3x12 - 140lbs
1B Face Pulls 3x12 - 155lbs
DB L-Lateral Raise 3x12 - 25lbs
2A DB Shrugs 3x12 - 180lbs
2B DB Zottman Curls 3x12 - 25lbs

Free Squats 5RM - 215lbs
Barbell Step-ups 3x12 - 135lbs
PUll Throughs 3x12 - 200lbs

Week 6

Dumbell Floor Press 3RM - 210
Chinups 2xmax reps 20, 18
1A Barbell Rows 3x10 - 125lbs
1B Scarecrows 3x10 - 30lbs
DB Shrugs 3x10 - 170lbs
DB Hammercurls 3x10 - 30lbs

Broad Jumps 5x3
Barbell Reverse Lunge w/ Knee lift (elevated front leg) 3x10 - 125lbs
Romanian Deadlifts 3x10 - 195lbs
DB Side Bends 4x12 - 70lbs

DB Floor Press 3xMAX reps - 140 x 20, 18, 14
1A Straight Arm Pulldowns 3x10 - 140lbs
1B Face Pulls 3x10 - 165lbs
DB L-Lateral Raise 3x10 - 30lbs
DB Shrugs 3x10 - 180lbs
DB Zottman Curls 3x10 - 30lbs

Box Squats 3RM - 265lbs
Barbell Step-ups 3x10 - 135lbs
PUll Throughs 3x10 - 200lbs

Week 5

Barbell Floor Press 5RM - 245
Chinups 2xmax reps
1A Barbell Rows 3x10 - 115lbs
1B Scarecrows 3x10 - 30lbs
DB Shrugs 3x10 - 170lbs
DB Hammercurls 3x10 - 30lbs

Broad Jumps 5x3
Barbell Reverse Lunge w/ Knee lift (elevated front leg) 3x10 - 115lbs
Romanian Deadlifts 3x10 - 185lbs
DB Side Bends 4x12 - 70lbs

DB Floor Press 3xMAX reps - 130 x 18, 16, 14
1A Straight Arm Pulldowns 3x10 - 140lbs
1B Face Pulls 3x10 - 165lbs
DB L-Lateral Raise 3x10 - 25lbs
DB Shrugs 3x10 - 170lbs
DB Zottman Curls 3x10 - 25lbs

Box Squats 5RM - 245lbs
Barbell Step-ups 3x10 - 115lbs
PUll Throughs 3x10 - 200lbs

Broad Jump 5x3
Reverse Lunge (Elevated Front Foot) 3x8 - 125lbs
Romanian Deadlifts 3x8 - 205lbs
DB Side Bends 4x12 - 80lbs

DB Incline Press 3xMAX - 15reps 140lbs
1A Chinups 3x8
1B Face Pulls 3x8 - 120lbs
DB Side Press 3x8 - 55lbs
2A DB Shrugs 3x8 - 170lbs
2B DB Zottman Curls 3x8 - 25lbs

Deadlift 3RM - 345lbs
DB Step-ups 3x8 - 120lbs
Cable Pull-Throughs 3x8 - 200lbs

Incline Bench Press 3RM - 215
DB Floor Press 2xMAX Reps - 150lbs 14
1A DB Rows 3x8 - 70lbs
1B DB Seated Power Cleans 3x10 - 50lbs
DB Shrugs 3x8 - 170lbs
Hammer Curls 3x8 - 35lbs

DB Incline Press 3xMAX - 15reps 130lbs
1A Chinups 3x8
1B Face Pulls 3x8 - 105lbs
DB Side Press 3x8 - 50lbs
2A DB Shrugs 3x8 - 160lbs
2B DB Zottman Curls 3x8 - 25lbs

Deadlift 5RM -315lbs
Barbell Step-ups 3x8 - 145lbs
Cable Pull-Throughs 3x8 - 195lbs

Week 3

Incline Bench Press 5RM - 215
DB Floor Press 2xMAX Reps - 140lbs 14
1A DB Rows 3x8 - 65lbs
1B DB Seated Power Cleans 3x10 - 50lbs
DB Shrugs 3x8 - 160lbs
Hammer Curls 3x8 - 35lbs

Broad Jump 5x3
Reverse Lunge (Elevated Front Foot) - 115lbs
Romanian Deadlifts 3x8 - 195lbs
DB Side Bends 4x12 - 75lbs

Rack Pulls 3RM - 365lbs
DB Step-ups 3x8 - 120lbs
Pull-Throughs 3x12 - 170lbs

DB Incline Press 3xMAX - 15reps 130lbs
1A Chinups 3x8
1B Face Pulls 3x12 - 90lbs
DB Side Press 3x8 - 50lbs
2A DB Shrugs 3x10 - 150lbs
2B DB Zottman Curls 3x8 - 25lbs

Left Knee Hurting

Barbell Reverse Lunge 2x10 - 105lbs
Romanian Deadlifts 3x12 - 175lbs
DB Side Bends 4x15 - 65lbs

School Week #2

Bench Press 3RM
DB Floor Press 2xMAX Reps - 130lbs 15reps
1A DB Rows 4x10 - 55lbs
1B Band Pull Aparts 4x12
DB Shrugs 4x15 - 140lbs
Hammer Curls 4x10 - 30lbs

Rack Pulls 5RM - 335lbs
Barbell Step-ups 3x12 -115lbs
Cable Pull Throughs 3x12 - 170lbs

DB Incline Press 3xMAX - 15reps 110lbs
1A Chinups 3x8
1B Face Pulls 3x12 - 90lbs
DB Side Press 3x8 - 50lbs
2A DB Shrugs 3x10 - 140lbs
2B DB Zottman Curls 3x8 - 25lbs

Broad Jumps 5x3
Reverse Lunge Front Foot Elevated 3x10 - 105lbs
Romanian Deadlifts 3x12 - 165lbs
DB Side Bends 4x15 - 70lbs

School - Week #1

Bench Press 5RM
DB Floor Press 2xMAX - 120lbs
DB Rows 4x10 - 50lbs
Band PUll Aparts 4x12
DB Shrugs 4x15 - 130lbs
DB Hammer Curls 4x10 - 30lbs

WS4SB Week 4

Bench Press 3rm - 245lbs
Chin Ups 2xmax reps - 14, 10
1A Supinated Grip Cable Rows 4x10 - 120lbs
1B Overhead Band pull-apart 4x12
DB Shrugs 3x8 - 150lbs
Seated DB Curls 4x12 - 20lbs

Broad Jump 5x3
Barbell Front-Foot Elevated Reverse Lunge 3x8 - 145lbs
Romanian Deadlifts 3x8 - 195lbs


DB Floor Press 3x Max reps - 140lbs 12's
1A Straight Arm Pulldowns 3x8 - 120lbs
1B Face Pulls 3x10 - 170lbs
DB Side Press 3x8 - 50lbs
DB Shrugs 4x10 - 140lbs
DB Zottman Curls 4x10 - 25lbs

Rack Pull 3RM (Woops) - 365lbs
Barbell Step-Ups 3x8 - 145lbs
Cable Pull-Throughs 3x10 - 195lbs

WS4SB week3

Bench Press 5rm
Chin Ups 2xmax reps - 12, 10
1A Supinated Grip Cable Rows 4x10 - 105lbs
1B Overhead Band pull-apart 4x12
DB Shrugs 3x8 - 160lbs
Seated DB Curls 3x12 - 20lbs

DB Incline Bench Press 3xreps - 12,10,10 140lbs
1A Straight-Arm Pulldown 4x8 - 120lbs
1B Face Pulls 4x10 - 150lbs
DB Side Press 4x8 - 50lbs
2A DB Shrugs 3x8 - 170lbs
2B Zottman Curls 3x8 - 30lbs

Rack Pulls 3RM - 345lbs
Barbell Step-Ups 3x8 - 145lbs
Pull Throughs 3x8 - 170lbs

WS4SB Week 2 Return

Floor Press 3rm - 210lbs
Chin-ups 2xmax reps - 12,10
1A DB Row 4x12 - 50lbs
1B DB Scare Crows 4x10 - 25lbs
DB Shrugs 4x10 - 150lbs
DB Hammer Curls 4x12 - 25lbs

Broad Jump 5x3
Barbell Reverse Lunge Front Foot Elevated 3x8 - 135lbs
Romanian Deadlifts 3x10 - 185lbs

Rack Pull 5rm - 335lbs
Barbell Step-ups 3x8 - 135lbs
Pull Throughs 3x10 - 150lbs

DB Incline Bench Press 3xreps - 12,11,10 130lbs
1A Straight-Arm Pulldown 4x8 - 120lbs
1B Face Pulls 4x10 - 140lbs
DB Side Press 4x8 - 50lbs
2A DB Shrugs 3x8 - 170lbs
2B Zottman Curls 3x8 - 30lbs

Broad Jump 5x3
Barbell Reverse Lunge Front Foot Elevated 3x8 - 135lbs
Romanian Deadlifts 3x10 - 18lbs

WS4SB Return - Week 1

Conference Last Week

Floor Press 5rm - 200lbs
Chin-ups 2xmax reps - 12,10
1A DB Row 4x12 - 45lbs
1B DB Scare Crows 4x10 - 25lbs
DB Shrugs 4x10 - 140lbs
DB Hammer Curls 4x12 - 25lbs

Run 1mi
Stretch, Dynamics, Drills
Wind Sprints x6
Cool-down 0.5mi

WS4SB Summer Week 3

Incline Barbell Bench Press 5RM - 215lbs
DB Floor Press 2xMax Reps - 150lbs for 150
1A DB Rows 3x8 - 60lbs
1B Facepulls 3x10 - 130lbs
DB Shrugs 3x12 - 150lbs
DB Hammer Curls 3x12 - 35lbs

Broad Jump 5x3
Barbell Reverse Lunge front-foot elevated 3x8 - 135lbs
Pull-Throughs 3x10 - 150lbs
DB Side Bends 4x12 - 70lbs

Incline DB Bench 3x Max Reps - 140lbs x 15 reps
1A Straight Arm Pulldowns 4x12 - 100lbs
1B Seated DB Power Cleans 4 x 10 - 50lbs
DB Military Press 4x10 - 100lbs
2A DB Shrugs 3x8 - 85lbs
2B Zottman Curls 3x8

Box Squat 3RM - 285lbs
Barbell Step-Ups 3x8 - 135lbs
Romanian Deadlifts 3x10 - 205lbs

WS4SB Summer - Week 2

Barbell Bench Press 3rm - 245lbs
DB Floor Press 2xrepmax - 70lbs x 15reps
1A DB Rows 3x8 - 55lbs
1B Face Pulls 3x10 - 120lbs
DB Shrugs 3x12 - 160lbs
DB Hammer Curls 3x10 - 30lbs

Broad Jump 5x3
Front-Foot Elevated Reverse Lunge 3x8 - 115lbs
Pull-Throughs 3x10 - 150lbs
DB Side Bends 4x12 - 60lbs

Box Squat 5RM - 235lbs
Barbell Step Up 3x8 - 125lbs
Romanian Deadlift 3x8 - 185lbs

WS4SB Summer - Week 1

Barbell Bench Press 5rm - 225lbs
DB Floor Press 2xrepmax - 65lbs x 15reps
1A DB Rows 3x8 - 55lbs
1B Face Pulls 3x10 - 120lbs
DB Shrugs 3x12 - 150lbs
DB Hammer Curls 3x10 - 25lbs

Broad Jump 5x3
Front-Foot Elevated Reverse Lunge 3x8 - 105lbs
Pull-Throughs 3x10 - 150lbs
DB Side Bends

Incline DB Bench Press 3x Max Reps - 60lbs x 17 reps
1A Straight Arm Pulldowns 4x12 - 90lbs
1B Seated DB Power Cleans 4x12 - 40lbs
DB Military Press 4x10 - 100lbs
2A DB Shrugs 3x8 - 170lbs
2B Zottman Curls 3x8 - 30lbs

WS4SB Week 9

Close-Grip Bench 5rm - 205lbs
Chin-ups x max reps - 10,10
1A DB Rows 3x8 - 60lbs
1B Seated DB Power Cleans 3x8 - 50lbs
DB Shrugs 4x15 - 140lbs
DB Hammer Curls 3x15 - 25lbs

DB Floor Press 4x12 - 150lbs
1A Straight Arm Pull Downs 4x8 - 110lbs
1B Face Pulls 4x10 - 120lbs
DB Side Press 4x8 - 50lbs
2A DB Shrugs 3x8 - 170lbs
2B Zottman Curls 3x8 - 30lbs

Rack Pull 3rm - 365lbs
Barbell Step-Up 3x8 - 145lbs
Romanian Deadlifts 3x8 - 205lbs

Week 8

Bench Press 3RM - 255lbs
Floor Press 2x max reps - 140lbs for 10-12
1A DB Rows 3x12 - 55lbs
1B Seated DB Power Cleans - 50lbs
DB Shrugs 4x15 - 140lbs
DB Hammer Curls 3x15 - 25lbs

Broad Jump 5x3
Front Foot Elevated Reverse Lunges 3x8 - 135lbs
Pull-Throughs 3x10 - 140lbs
DB Off-set Bends - 20lbs

Rack Pull 5RM - 335lbs
Barbell Step-up 3x8 - 145lbs
Romanian Deadlifts 3x10 - 185lbs

Broad Jump 5x5
Barbell Reverse Lunge Front Foot Elevated 3x8 - 135lbs
Pull-Throughs 3x10 - 140lbs
DB Offset Barbell Bends 4x10 - 25lbs

DB Floor Press 4x12 - 150lbs
1A Straight Arm Pull Downs 4x8 - 100lbs
1B Face Pulls 4x10 - 120lbs
DB Side Press 4x8 - 50lbs
2A DB Shrugs 3x8 - 160lbs
2B Zottman Curls 3x8 - 30lbs

WS4SB Week 7

Bench Press 5RM - 245lbs
Chinups 2x max reps - 10-12
1A DB Rows 4x12 - 55lbs
1B Seated DB Power Cleans - 60lbs
DB Shrugs 4x15 - 150lbs
Hammer Curls 3x10 - 30lbs

Flat DB Bench Press 4x12 - 150lbs
1A Chinups 3x8
1B Facepulls 3x10 - 100lbs
DB Side Press 4x8 - 55lbs
2A DB Shrugs 3x10 - 170lbs
2B Zottman Curls 3x10 - 30lbs

Deadlift 3RM - 325lbs
Barbell Stepup 3x8 - 155lbs
Romanian Deadlifts 3x8 - 185lbs
Ab Circuit

WS4SB Week 6

(1 Week Break for Spring Break)

Incline Barbell 3RM - 215lbs
Floor Press 2x Max Reps - 150lbs x 12reps
1A DB Rows 3x12 - 55lbs
1B Scare Crows 3x12 - 20lbs
DB Shrugs 3x15 - 150lbs
Hammer Curles 3x12 - 25lbs

Broad Jump 5x5
Reverse Lunges Front Foot Elevated 3x8 - 125lbs
Pull Throughs 3x10 - 140lbs
DB Side Bends 3x10 - 80lbs

Flat DB Bench Press 4x12 - 130lbs
1A Chinups 3x8
1B Face Pulls 3x10 - 100lbs
DB Side Press 4x8 - 50lbs
2A DB Shrugs 3x10 - 160lbs
2B Zottman Curls 3x10 - 25lbs

Deadlift 5RM - 305lbs
Barbell Step-Up 3x8 - 135lbs
Hyper Extension 3x12 - 25lbs

Broad Jump 5x5
Barbell Reverse Lunge Elevated 3x8 - 125lbs
Pull Throughs 3x10 - 150lbs
DB Side Bends 4x12 - 80lbs

WS4SB Week 5~

BB Incline Pres 5rm - 215lbs
DB Floor Press 2xmax reps - 130lbs ~15reps
1A DB Rows 3x12 - 50lbs
1B Scarecrows 3x12 - 20lbs
DB Shrugs 3x15 - 140lbs
Hammer Curls 3x15 - 20lbs

Incline DB Bench 4x12 - 130lbs
1A Chin-ups 3x8
1B Face Pulls 3x10 - 100lbs
L - Lateral Raise 4x12
2A DB Shrugs 3x8 - 160lbs
2B Zottman Curls 3x10 - 25lbs

Rack Pulls 3RM - 345 for 3, 375 for 1
Step-up BB 3x8 - 135
romanian deadlifts - 175lbs

Broad Jump 5x5
Reverse Lung Front Foot Elevated Front Squat Grip 3x8 - 115lbs
Pull Through 3x10 - 100lbs
DB Side Bends 4x12 - 75lbs

WS4SB Week 4~!!

Barbell Floor Press 3RM - 255lbs
Incline DB Press 2x15 - 130lbs
1A Seated Cable Rows 3x10 - 120lbs
1B Scare Crows 3x8 - 20lbs
DB Shrugs 4x10 - 160lbs
Hammercurls 3x8 - 30lbs

Rack Pulls 5RM - 335lbs
Barbell Step-ups 3x8 - 135lbs
Romanian Deadlift 3x8 - 175lbs

Incline DB Press 4x12 - 130lbs
1A Chinups 3x8
1B Facepulls 3x12 - 100lbs
L - Lateral Raise 3x10 - 50lbs
2A DB Shrugs 3x10 - 160lbs
2B Hammercurls 3x8 - 25lbs

Broad Jump 5x5
Barbell Reverse Lunge Front Foot Elevated 3x8 - 115lbs
Pull-Throughs 3x10 - 100lbs
DB Side Bends 4x10 - 80lbs

WS4SB WK 3!

Barbell Floor Press 5RM - 235lbs
Incline DB Bench 2x15- 130lbs
1A Seated Cable Row Neut Grip 3x10 - 110lbs
1B Scarecrows 3x10 - 16lbs
DB Shrugs 4x10 - 150lbs
Hammercurls 3x8 - 25lbs

Box Squat 5RM - 235lbs
Barbell Step Up 3x8 - 115lbs
Romanian Deadlifts 3x8 - 175lbs
Ab Circuit

Broad Jump 5x3
Barbell Reverse Lunge Front Foot Eleveated 3x8 - 95lbs
Pull Throughs 3x8 - 100lbs
DB Side Bends 3x12 - 75lbs

Incline DB Press 4x12 - 130lbs
1A Chin-Ups 3x8
1B Face Pulls 3x12 - 100lbs
L-Lateral Raise 4x8 - 25lbs
2A DB Shrugs 3x8 - 150lbs
2B Zottman Curls 3x8 - 40lbs

WS4SB Wk 2

Bench Press 5rm - 235
DB Floor Press 2x15 - 140lbs
1a DB Row 4x10 - 65lbs
1b Band Pull Apart 4x12 - 4x12
DB Shrugs 3x15 - 140lbs
Hammer Curls 3x12 - 25lbs

Box Squats 3RM 245lbs
Barbell Step-Up 3x8 90lbs
Romanian Deadlift 3x10 135lbs

Broad Jumps 8x3
Barbell Reverse Lunge Front Foot Elevated 3x8 - 95lbs
Pullthroughs 3x8 - 70lbs
DB Side Bends 4x12 - 75lbs

Incline DB Bench Press 4x12-15 (15, 12, 12 , 12) - 130lbs
1A Chinups 3x12
1B Face Pulls 3x12 - 70lbs
L-Lateral Raise 4x12 - 50lbs
2A DB Shrugs 3x10 - 140lbs
2B Zottman Curls 3x10 - 40lbs

WS4SB WK 1

Bench Press 3RM - 255lbs
DB Floor Press 2x15 - 140lbs
1A DB Row - 4x10 - 65lbs
1B BAND PULL APART 4X12
DB SHRUGS 4X12 - 140LBS
HAMMER CURLS 3X12 - 30LBS

1rm last week

Squat - 265
Bench - 275
Deadlift - 325

HOOAH

Two-Board Press (Weeks 15, 16) 9 singles > 90% - 245lbs
1A Decline Close-Grip Bench Press 4x8 - 185lbs
1B Chest-Supported Row with Pronated Grip 4x8 - 65lbs
2A Scapular Wall Slide 3x12
2B Dumbbell Hammer Curl 3x12 25 lbs

Friday – Lower Body
Box Squat 12x2@60% 1RM 180lbs
Natural Glute-Ham Raise 4x5 -
Dumbbell Forward Lunge 4x6/lunge 110lbs
1A Single-Leg Squat (Pistol) to Box (lower this month) 3x10
1B Bar Rollout: Knees on Four-Inch Box 3x12

Saturday – Upper Body
Speed Bench Press 10x3@60% 1RM 180lbs
1A Close-Grip Barbell Floor Press 4x5, 2x7 190lbs, 170lbs
1B Neutral-Grip Pull-Up 4x5
2A One-Arm Dumbbell Row 3x10 60lbs
2B Close-Grip Push-Up 3x10

Week 15

Sumo Deadlift (Week 3) 9 singles > 90% 275lbs
Speed Deadlift 8x1@70% 1RM 210lbs
Barbell Reverse Lunge with Front-Squat Grip 4x8/side 115lbs
Pallof Press 3x8/side 60lbs

Week 14

Week 14 Medium
Monday – Lower Body
Anderson Front Squat (Week 1, 2); 5 singles > 90% 205lbs
Speed Deadlift 8x1@65% 1RM 195lbs
Barbell Reverse Lunge with Front-Squat Grip 3x8/side 115lbs
Pallof Press 3x8/side 50lbs

Wednesday – Upper Body
Close-Grip Incline Press 5 singles > 90% 185lbs
1A Decline Close-Grip Bench Press 3x8 185lbs
1B Chest-Supported Row with Pronated Grip 3x8 60lbs
2A Scapular Wall Slide 3x12
2B Dumbbell Hammer Curl 3x12 25lbs

Friday – Lower Body
Box Squat 8x2@55% 1RM, then 2x2 heavy 165lbs, 245lbs
Natural Glute-Ham Raise 3x5
Dumbbell Forward Lunge 3x5/lunge 100lbs
1A Single-Leg Squat (Pistol) to Box (lower this month) 3x10
1B Bar Rollout: Knees on Four-Inch Box 3x12

Saturday – Upper Body
Speed Bench Press 8x3@55% 1RM, then 2x2 heavy 165lbs, 255lbs
1A Close-Grip Barbell Floor Press 3x5, 1x7 190lbs, 160lbs
1B Neutral-Grip Pull-Up 3x5
2A One-Arm Dumbbell Row 2x10 60lbs
2B Close-Grip Push-Up 2x10