Prep Phase – M3 – 3 of 4 weeks (Westside – Wendler – Texas Method)

Bench Press 3/70% 3/80% 3+/90%

Bench Row 3/70% 3/80% 3+/90%

Speed / EMOM
Band Bench 8×2/55%

A) 3-5×10-15
a1. DB Seated Press
a2. 1 Arm DB Bent Over Row

B) 3-5×10-15
b1. Dips
b2. Pull Ups

C) 3-4×30-60sec
c1. Pillar
c2. Supine Plank w/ knees bent
c3. Oblique Pillar (15 to 30sec)

Prep Phase – M3 – 3 of 4 weeks (Westside – Wendler – Texas Method)

Power Clean -MTR- 3-3-3-3-3

Deadlift 3/70% 3/80% 3+/90%

Speed / EMOM
Band Box Squat 10×3/55%

A) 3-5×10-15
a1. BB Lateral Squat
a2. Wide Stance Goodmorning

B) 3-5×10-15
b1. Reverse Hyper
b2. Step Up

C) 3-4x
c1. GHD Sit Up 10
c2. Full GHD 10
c3. GHD Obliques 10ea