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