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BENCH
BARx10
135x8
185x5
225x3
265x3
295x3
315x3 (91% 1RM)
ADDED 1 BOARD
340x1

bike x 5min

hip mobility circuit

deads Cycle 2 week 3 (395# max)
135x5
195x5
245x5 (62%)
295x5 (75%)
335x3 (85%)

SPEED BENCH AGAINST EFS PRO SHORT BLACK BANDS (~95@ TOP)
barx10
95x8
135x3
155x3
165x3
175x3
185x3
REMOVED BANDS
225x17

BIKE x 5min

HIP MOBILITY STUFF

SQUATS
BAR
135x5
135x5
195x5 (55%)
230x5 (65%)

DELOAD

BARx15
135x5
185x3
1 BOARD:
225x1
265x1
295x1
315x1

BIKE x 5'

LOW BODY MOBILITY CIRCUIT

45deg BACK EXTENSIONS x 30

DEADS CYCLE 2 WEEK 2 (395# MAX)
135#x8
195#x5 (50%)
235#x3 (60%)

SPEED BENCH AGAINST EFS PRO SHORT BLACK BANDS (~95lbs @ top)
BARx10
95x8
135x3
155x3
165x3
175x3 (~50% 1RM)
185x3
195x3

PULLUPS x 6

BB ROWS x 5

INVERTED BODYWEIGHT ROWS x 4

PULLUPS x 4

SHRUGS W/ STRAPS x 4

bike x 5min

mobility stuff

SQUAT (355# MAX) CYCLE 2, WEEK 2
BARx10
135x6
175x3 (50%)
215x3 (60%)
250x3 (70%)

BENCH
BARx20
AGAINST ORANGE EFS PRO SHORT BANDS (~125lbs @ TOP)
BARx8
95x8
135x3
185x2
225x2
245x1

BIKE x 5min

HIP MOBILITY CIRCUIT

DEADLIFT (CYCLE 2 WEEK 1: 395# MAX)
135x10 (35%)
185x5 (45%)
215x5 (55%)
255x5 (65%)
295x5 (75%)

PULLUPS x 6

BENT OVER BB ROWS
135#x5x10

SUPINE/INVERTED ROWS
BWx4x10-12

PULLUPS x 5

SPEED BENCH
BARx10
AGAINST EFS PRO SHORT ORANGE BANDS (~125# @ top of press)
BARx10
95#x8
135#x3
145#x3
155#x3
175#x3
185#x3

BIKE x 5MIN

HIP MOBILITY CIRCUIT

SQUAT (355# MAX)
BARx10
95#x10
135#x8
160#x5 (45%)
195#x5 (55%)

BENCH
barx10
95#x10
135#x5
205#x3

1 BOARD
275#x2
315#x2
340#x2 (PR)

BIKE x 1mile warm-up

HIP/LOW BODY MOBILITY CIRCUIT

DEADS (385# 1 RM)
BARx 10
135#x5
155#x5 (40%)
195#x5 (50%)
235#x5 (60%)

It's a deload week so I didnt bench against bands. Just straight weight, still focusing on acceleration.

SPEED BENCH
BARx10
95#x10
135#x3, 3, 3
175#x3, 3
175#x3, 3
AND FOR REPS 225#x18...

Bike x 5min warm up - light resistance

hip/low body mobility circuit

SQUATS (345# 1RM) - DELOAD
barx10
95x8
135x5 (40%)
170x5 (50%)
205x5 (60%)

BENCH
BARx10
95x10
185x6
225x3
265x2
295x2
330x2 (slow, sloppy, nasty PR)
1 BOARD: 355x1
2 BOARD: 375xMISS

BIKE x 5' WARMUP

HIP MOBILITY CIRCUIT

DEADLIFT (WEEK 3: 5/3/1; 385 MAX)
135x10
195x8 (50%)
245x5 (62.5%)
285x5 (75%)
330x3 (85%)