Thursday p.m.
Bench warm up was lots of band work - rotators, shoulder mobility, face pulls
Speed bench 9x3 @ 75 + bands
bench 1bd 5x5 @ 95,100,105,110,110
bench 2bd 3x5 @ 115,120,125
A1 chins 5x4 with assistance
A2 DB shoulder press 4x6 @ 20s, 20s, 22s, 25s
B1 side bends 3x12/side with cable
B2 ab wheel 3x10

Friday a.m.
Warm up: 3 rounds of: 10 box jumps, 30lb DB per hand farmers walks
A1 DLs 6s @ 135,155,175,195,215,235
A2 ankle mobility 3x8/leg
B1 OH squats 4x5 @ bar first 3 sets, then 55
B2 single leg hip thrust 3x10/leg no weight
C1 DB swings 3x15 @ 35 each set
C2 yoga plex 3x4/side