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