MONDAY UPPER
1)Hang power snatch: 75lbs 3x5
2)Strict barbell press: 75x6-6-6/65x6
3a)Pullups wide grip: 5x5
3b)Bench press: 95x6-105x4-105x4-95x8
4a)Tbar row: 55x7/55x7/55x6+45x6(drop set)
4b)Lateral raises: 15x10-10
Abs
Finisher: 3 minutes as many rounds as possible- 5 pushups/10 crossovers
(Forgot how many rounds I got!)
WEDNESDAY LOWER
Lost the paper I wrote down my weights and reps on! But here's what exercises I did and what I can remember of weights:
1)Front squats: 115x6-6-6/ 95x10 or 12?
2)Trap bar deadlift(handles facing down): worked up to 175x6
3)Barbell glute bridge: worked up to 195x6
4a)Walking lunges: w/30lbs each hand -3 sets of 8
4b)Ab wheel rollouts: 2x8 negatives, 1x15 on knees
FINISHER:
6-5-4-3-2-1 Lunge jumps(each leg)
+ 20 double unders between sets
Time=4:51
FRIDAY UPPER
1)Handstand pushups: 4x6
2)Pullups: 30 rep goal, 30 second rest: 10-5-4-4-3-4
3)As many sets in 12 minutes:
1 arm DB row: 45lbs x6 (should've went heavier)
DB chest press: 40lbs x6
= 8 sets
Finished up with a few sets of bicep curls,TRX triceps extensions, and abs :)
SATURDAY CONDITIONING:
6 rounds:
90lb sled push 30 yds
20 battle rope slams
60lb kb farmer's walks
50 swings for time w/35lbs-1:49
Single leg hip thrusts
Great week!!
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