Wed-Fri-Sat

Wed Dec 5

1)Squat:135x5/145x5/160x5/160x5

2)Conventional Deadlift: 155x5/175x5/175x5(have gotten weak on these since using the trap bar!)

3)Barbell hip thrust(upper elevated): 135x8-8-8-8

4)Calf raises: 3x20

5)Negative ab wheel rollouts: 3x8

FINISHER:
3 rounds-
30 double unders
20 walking lunges w/35lb plate overhead


Friday Dec 7

1)Handstand pushups: 5x5

2)L-Pullups: (Rest pause) 6-6-5-4-3-1 =25 reps

3)Dips: (Rest pause) 10-8-7-5 =30 reps

4a)DB incline chest press: 40x8-8-8-8

4b)Inverted rows: 4 sets of 12

5)DB bicep curls: 2x10/1x12

6)Abs: ball pikes 3x12, bench hip raises 2x15


Saturday Dec 8

Sled pushes 10x~30 yds, short rests

10->1
Squat jumps
Swings (35lbs)