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