Thursday: 141023 (1-4)


Weightlifting: (60%x1x4-8)
Power Snatch + Snatch (1+2):

Assistance A: (60%x4x4-8)
Snatch Power Jerk:

Assistance B: (60%x8x2-4)
Pendlay Row:

Assistance C: (60%x8x2-4)
3-Board Bench Press:

Conditioning:
1.5 Mile Race Pace Run.

Post time to comments:

Saturday: 141018 (6-6)


DE Lower: 5×3
Speed Squat (Bands Down or Chains):

Accessory: 5×3
Speed Pull (Bands Down or Chains):

RE Lower: Pick Three (3-4 sets of 6-15 reps)
Arched-Back Good Morning:
Romanian Deadlift:
Stiff-Legged Deadlift:
Front Squat:
High Bar Squat:
Bulgarian Split Squat (Barbell or Dumbbell):
Lunge (Barbell or Dumbbell):
Step-Up (Barbell or Dumbbell):
Barbell Row:
Pendlay Row:
Yates Row:
Bicep Curl (Barbell or Dumbbell):

Friday: 141017 (6-5)


DE Upper: 5×3
Speed Bench (Bands Down or Chains):

Accessory: Pick One (3-4 sets of 2-6 reps)
Bench Press:
Decline Bench Press:
Incline Bench Press:
Paused Bench Press:
Board Press (2, 3, or 4 Boards):
Close Grip Bench Press:
Floor Press:
Weighted Dip:

RE Upper: Pick Two (3-4 sets of 6-15 reps)
Dumbbell Bench Press (Decline, Flat, or Incline):
Pushup (Regular or Ring):
Dip (Regular or Ring):
RS Press (Barbell or Dumbbell):
Triceps Extension: