More catch up...
Thursday

Sumo dls 5x5 @ 205,215,225,230,235
Front squats 3x6 @ 95,100,105
A1 DB Bulgarian split squats 3x8 each leg @ 25s each hand all sets
A2 landmines 3x6 each side @ bar + 10
B1 DB swings 2x15 @ 40 all sets
B2 calf stretches 2x30sec

Friday
Speed bench 9x3 @ 70 plus bands
3bd 5s @ 95,105,115,125,135,145,150(comp grip on last set)
A1 DB bench 3x8 @ 25s, 28s, 30s
A2 pullups 4x3 w assistance
B1 2pt row 3x10 @ 25s each hand all sets
B2 1 arm pec stretch 2x30 sec each side