SEPT 9-16

SUNDAY UPPER BODY -High volume

1)Handstand pushups: 8-7-6-5
2)1 arm DB row: 60x7-55x10-50x12
3)Seated shoulder press(due to my back being extremely sore from CrossFit!): 30x10-10-8
4a)Neutral grip pullups: 7-7-7
4b)Incline DB chest press: 45x6-40x8-35x10-Pushups x12
5a)Seated lateral raise:12x10-10/ 10x10
5b)Seated InclineBench DB curl: 20x10-10-12
5c)Dips: 0x8-15x8/Cable pressdown x12

TUESDAY LOWER BODY

1)Squat jumps: 3x8
2)Squat: 135x3-155x3-165x3-135x8(back STILL sore from Friday, so these were tough)
3)Barbell glute bridge: 135x10-10-12
4a)Barbell walking lunge: 60x8-8-8
4b)Standing calf raise machine: 3 sets of 15
4c)Ab wheel rollouts: 3 sets of 12

WEDNESDAY UPPER-Heavy

1)1 arm DB snatch: 45x3-45x3/barbell: 75x3-75x3
2)Push jerk practice: 95x3-105x3-115x2/Push press 95x5
3a)Pullups wide grip: 7-7-6-6-6
3b)Bench press: 95x3-105x3-115x3-115x3-105x5
4)Pullaparts x 50
5)Farmer walk: 50lbs, 2 sets

FRIDAY CROSSFIT

 Strength:

Power Clean: 5-3-3-3
105x5
115x3
125x3
135x3
135x3-PR!

 WOD: "The Chief"

5 Rounds:

3Min AMRAP

1:00 Rest

3 Power Clean (95lbs)

6 Push-Ups

9 Air Squat
  

 

SUNDAY FUNDAY!

 

3 ft box jump: 5x5

 

4 rounds:

5 tire flips

Prowler push

12 kb swings 35lbs

20 battle rope slams

 

Hanging leg raises: 3 sets of 8