AUGUST 27-SEPT 1

MONDAY UPPER

1)Plyo pushups: 2x5

2)Bench press: 95x3-110x3-120x3-115x3-105x6

3)Weighted neutral grip pullups: 0x5-25x4-3-3-3/ 0x10

4a)1 arm rows: 65x5-65x5-55x7-55x8
4b)Handstand pushups: x7-6-6-6

8 minutes of jump rope-1 minute on, 30 seconds off

TUESDAY LOWER
1a)Trap bar deadlift: 155x5-175x5-185x5-155x9
1b)Squat jumps: x8-8-8

2)Barbell glute bridge: 135x10-10-10(working on going slow and getting full hip extension)

3)Goblet squat: 50lbs x20

4a)Reverse lunge from deficit(single leg): 50lb barbell x8-8-8
4b)Leg raises: 12-10-10
4c)Single arm swings: 25x10-10-10(each side)

5a)Seated calf raise: 4 sets of 12-15(w/ a really puny weight)
5b)Plank variations

WEDNESDAY UPPER

1)Strict barbell press: 65x5-75x4-75x4-65x6-1 set of handstandpushups x6

2a)Pullups: 8(neutral)-7(overhand)-6(overhand)-9(underhand)
2b)DB incline chest press: 45x8-7-7-40x8

3a)DB push press: 30x9-10-10
3b)DB seated incline curl: 20x10-10-10

4a)Dips: 12-12
4b)Band pullaprts: 20-20-20

FRIDAY- CROSSFIT

WOD:
21-15-12-9
Back squat w/ 65lbs
Chest to bar pullups
Lunge jumps(each leg)
Time=13:43

Strength: power clean practice w/ 115lbs