Build to a strong final 5-rep bench press, maintaining tight control, full range, and an aggressive press through each set.

Emphasize strong hinge and hamstring control in the RDLs — athletes should feel stretch, not bounce, and maintain tension throughout

Final week of this clean cycle — aim to finish strong by matching or slightly exceeding last week’s top weights

Build to your heaviest solid set of 5 back squats today, aiming to finish the cycle strong with tight bracing

Focus on maintaining tension and hinge control in your Romanian Deadlifts — flat back, soft knees, and full hamstring engagement

Build each round of bench press, focusing on full control through the descent and explosive drive off the chest.

Build across your 6 sets of 5 back squats, aiming for a 5–10 lb increase from last week while keeping

This week, the goal is to move heavier in both E30s intervals — look for 5–10+ lb jumps from last

Build strength and power in the upper body today—drive each bench press with control and finish each medball throw explosively.

Today’s focus is on posterior chain power and control.

Move through each RDL with tension—flat back, strong hinge, and