SnG W4 D4

Mobility Warm Up Phase 1

A1) Close Grip Bench: 3@286.6/130, 308.6/140, 319.7/145
A2) Pull-ups: 3×3

B1) Low Incline DB Press: 3×6@73/33.1, 78/35.4, 78/35.4
B2) Head Supported DB Row: 3×10@40/18.1, 63/28.6, 63/28.6

C1) Prone Bridge Arm March: 3×10/side
C2) Side Lying External Rotation(arm at 30degrees abd.): 3×10/side @10/4.5

D1) Elbow/Wrist Flexor Stretch: 2x 30s/side
D2) 3-way Band Hamstrings Stretch: 15/15/15s /side

SnG W4 D3

Mobility Warm Up Phase 1

A1) Bar Elevated(1?) Deadlift: 5@330.7/150, 341.7/155, 352.7/160, 352.7/160
A2) Wall Ankle Mobs: 3×8/side

B1) Walking DB Lunges: 6/side @ 28/12.7, 28/12.7, 40/18.1
B2) Quadruped Chin Tucks: 3×5

C1) Side Bridge Wall Slide: 3×10
C2) GHR: 3×6

SnG W4 D2

Mobility Warm Up Phase 1

A1) Alternating DB Bench: 5/side@83/37.6, 88/39.9, 93/42.2
A2) Chin Ups: 3×5

B1) Feet Elevated Pushups: 3×10 +mini band around shoulders
B2) Seated Row – Pronated Grip: 3×10 w/green band

C1) Hammer Curls: 3×8@28/12.7, 28/12.7
C2) Bent Trap Raise: 3×10@5/2.3

D1) Ab Wheel: 3×10
D2) Walking Spiderman w/over head reach

SnG W4 D1

Mobility Warm Up

A1) Front Squat: 3@264.6/120, 275.6/125, 275.6/125
A2) Scap Wall Slides: 3×8

B) Speed Deadlift: 4×2@286.6/130

C1) DB Reverse Lunge from Deficit: 8/side @40/18.1, 40/18.1, 40/18.1
C2) Pallof Press Iso Hold: 3×3 w/10second hold, black band

D1) Split Stance Kneeling Adductor Stretch: 2×30seconds
D2) 1-arm Doorway pec stretch: 2×30seconds

SnG W3 D3

Mobility Warm Up Phase 1

A1) Bar Elevated(1″) Deadlift: 5×5@286.6/130, 308.6/140, 319.7/145, 330.7/150, 330.7/150
A2) Wall Ankle Mobs: 3×8/side

B1) Walking DB Lunges: 6/side @ 28/12.7, 40/18.1, 40/18.1
B2) Quadruped Chin Tucks: 3×5

C1) Side Bridge Wall Slide: 3×10
C2) GHR: 3×6

SnG W3 D2

Mobility Warm Up Phase 1

A1) Alternating DB Bench: 5/side@73/33.1, 78/35.4, 83/37.6, 83/37.6, 83/37.6
A2) Band Assisted Chin Ups: 5×5

B1) Feet Elevated Pushups: 3×10 +mini band around shoulders
B2) Seated Row – Pronated Grip: 3×10 w/green band

C1) Hammer Curls: 3×8@28/12.7, 40/18.1, 40/18.1
C2) Bent Trap Raise: 3×10@5/2.3

D1) Ab Wheel: 3×10
D2) Walking Spiderman w/over head reach

SnG W3 D1

Mobility Warm Up

A1) Front Squat: 3@220.5/100, 242.5/110, 253.5/115, 253.5/115, 253.5/115
A2) Scap Wall Slides: 4×8

B) Speed Deadlift: 6×2@264.6/120

C1) DB Reverse Lunge from Deficit: 8/side @28/12.7, 28/12.7, 40/18.1
C2) Pallof Press Iso Hold: 3×3 w/10second hold, black band

D1) Split Stance Kneeling Adductor Stretch: 2×30seconds
D2) 1-arm Doorway pec stretch: 2×30seconds

SnG W2 D4

Mobility Warm Up Phase 1

A1) Close Grip Bench: 4×3@264.6/120, 286.6/130, 297.6/135, 297.6/135
A2) Pull-ups: 4×3

B1) Low Incline DB Press: 3×6@53/24, 58/26.3, 63/28.6
B2) Head Supported DB Row: 3×10@40/18.1

C1) Prone Bridge Arm March: 3×10/side
C2) Side Lying External Rotation(arm at 30degrees abd.): 3×10/side @5/2.3, 10/4.5, 10/4.5

D1) Elbow/Wrist Flexor Stretch: 2x 30s/side
D2) 3-way Band Hamstrings Stretch: 15/15/15s /side

I really like incline db press, going to keep that in the future.

SnG W2 D3

Mobility Warm Up Phase 1

A1) Bar Elevated(1?) Deadlift: 4×5@264.6/120, 286.6/130, 297.6/135, 308.6/140
A2) Wall Ankle Mobs: 3×8/side

B1) Walking DB Lunges: 4×6/side @28/12.7
B2) Quadruped Chin Tucks: 3×5

C1) Side Bridge Wall Slide: 3×10
C2) GHR: 3×6