Week 4:
Monday: 300
Warmup W+Stiffness jumps 2x15
2x30blks+4xflys 40/20
Height+Ohb+Hop ohb x4
Bench 3313
Jump squat 3x5x95+3x5x65
Chinups 3x5
Hypers 2x10
Tuesday:
Mod Warmup
Bike Tempo 2x7x45/15
Extended 30/30
Wednesday: 300
Warmup A+Stiffness jumps 2x15
2x30blks+3x80 blks
Depth jumps 4x3
Squats+rocket jumps 3x3+x3 315-365-415
Shoulder complex 3x8
Rdl 2x5
Past 10 days I dropped about 10lbs = several inches off my waist.