Sept 2-8

SUNDAY CONDITIONING

10 ball slams, 20lb
12 KB swings, 25lb
1 plate push
1 sprint
4x, ~15 minutes

Machine standing calf raises: 4 sets of 12-15
Ab wheel rollouts: 4 sets of 12

*Basically just wanted to do move my body and work off the soreness from Friday's CrossFit workout!

MONDAY UPPER HEAVY DAY

 

1)Handstand pushups: 3 sets of 5

 

2)Snatch practice(not heavy)

 

3)Push jerks: worked up to 115x 2-2-1-1

 

3a)Pullups: 8(neutral)/5-5-5(wide)/7(neutral)

3b)Bench press:105x3-115x3-115x3-105x5-95x5

 

4)Cable rope face pulls: 2 sets of 12

TUESDAY LOWER BODY

1)Box jumps 22": 3x8, squat jumps 1x6

2)Front squat(haven't done these in a while!): 125x3-125x3-115x5

3)Back Squat: 115x15

4)Barbell glute bridge: 135x10-10-10-8

5a)Dumbbell walking lunges: 25lbs(each hand) x9-9-9
5b)Seated calf raise: 15-20 reps
5c)Overhead kettlebell swing: 25lbs x16-16-16

5 minutes jump rope/double unders

1 set of light single arm Farmer's walks(35lbs in one hand), 2 sets

UPPER BODY HYPERTROPHY

1)Handstand pushups 2x5

2)DB push press: 35x7-7-7/1 set of kneeling 1 arm presses 25x9

3a)DB incline chest press: 40x8-40x8-35x9-30x12
3b)1 arm DB row: 60x6-55x8-45x10-45x10

3a)Dips: 10-10-10
3b)DB curls: 25x9-20x10-15x12
3c)Lateral raise:12 x10-10-10

4)Inverted rows: 2 sets of 10

FRIDAY CROSSFIT

Strength-
Every minute, on the minute:

Deadlift
1^st 3min- 5 DL -155lbs
2^nd 3min- 4 DL -175lbs
3^rd 3 min- 3 DL -175-185-175

WOD:
15-12-9-6
DeadLift (I used 125lbs elevated on plates...should've went even lighter, though)
Box Jump
Pull-Ups
TIME=9:52