September 17-22

MONDAY UPPER HYPERTROPHY

1)Handstand pushups: 10-8-6-4-2

2a)Landmine 1 arm row: Barbell+25 x10/35x10/35x10/1 arm DB row: 55x16
2b) DB shoulder press: 35x7/35x7/ standing: 30x7+3 push press/ 30x6+4 push press

3a)Neutral pullups: 8-7-7-5(chinup last set)
3b)Incline dumbbell chest press: 50x5-40x8-35x10

4a)Db lateral raise 12 reps
4b)DB bicep curl x10-12
4c)Cable pressdown x15
3 sets

 

WEDNESDAY LOWER BODY

1)Squat jumps: 3x8 (between warmup sets of deadlifts)
2)Trap bar deadlift: 135x5-155x5-175x5-185x5
3)Squat: 115x20
4)Barbell glute bridge: 135x12-12-12
5a)Walking lunges: 25x10-10-10
5b)Seated calf raise-20-20-20
5c)Ball ab pike: 12-12-12
5 minutes jump rope

FRIDAY CROSSFIT 

Strength:
Strict Press
55x6-65x6-75x6-80x6(+ 6 pullups between sets)

 

"Freddy’s Revenge"

5 rds:
5 Push Jerks (used 105 first 3 rounds, then 95 the last two)
10 Burpees
Time=7:39

1 minute rest, then:
200 meter Farmer Walk(40lb kettlebells)

SATURDAY LOWER BODY

(Had a cold and was up most of the night with a running nose, so this was just a somewhat "easy-ish" workout") 

1)High box jumps: 4x5

2)Bulgarian split squats: 2 sets of 10 with 40lb barbell

3)Front Squat: 3 sets of 10 with 95lbs
4a)Single leg hip thrusts: 3 sets of 8

4b)Smith machine calf raises: 4 sets of 16

5a)Barbell ab rollouts: 3 sets of 8
5b)Kettlebell swings:  4 sets of 10 with 44lbs