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