Lower Body 5 RMs

1) Vertical jump 3x5

2)Back squat: 1x5 RM 185lbs (Watch here)

3)Deadlift: (conventional) 1x5 200lbs (Watch here)

4)1 leg bench squat: 3x6 w/10lb dumbbells

5a)L-sit hold: 4 sets of 10 seconds

5b)Machine calf raise: 3x12-15

Finisher: Battle ropes, 20 seconds x5

Upper Body 5RMs

1)1 arm DB snatch: 5 x 6 w/40lbs

2a)Neutral grip pullups: 6 sets of 4, 3 sets w/15lbs

2b)BB push press:  1x5RM- 110 lbs (could only get 3 reps with this a few months ago...and I actually probably could've gone heavier!)

3a)Close grip bench press: 1x5RM - 110 lbs

3b)Modified front lever hold on bar: 4 x 10 seconds

4)Handstand holds: 2x free standing + 1 set against the wall

Sled Pushes & Other Stuff

1) KB 1 arm high pulls:  5x6 w/35lbs

2)Sled pushes: 5x12 seconds w/135lbs

3)1 arm KB swing: 3x12 w/35lbs

4)Farmer's walks: 3x30 seconds w/ 60lbs each hand

Upper Body: Inverted Rows, Pushups, and Curls

1a) TRX inverted row: (feet elevated)5x8

2b)Pushups on handles: 5x8

2a)Eccentric handstand pushups: 3x5

3b)Front lever hold: 3x10 seconds on TRX

3a)Hammer curl: 3x10 w/20lb DBs

3b)Ab wheel rollout: 3x8 (negatives)

Lower Body S&P Week 3

1)Vertical jump: 3x5

2)Back Squat: 2x5 w/155lbs

3)Deadlift: 1x5 w/185lbs

4)1 leg bench squat: 3x6 w/10lb dumbbells(these are so hard!)

5a)L-Sit hold: 4x10 seconds

5b)Standing calf raise machine: 4x15

Finisher:
Double unders x20
Battle rope slams x20
4x

Upper Body S & P Week 3

1)1 arm DB snatch: 5 x 6 w/40lbs

2a)Neutral grip pullups: 10 sets of 3 , 6 sets w/15lb DB

2b)BB push press: 2x5 w/100lbs

3a)Close grip bench press: 2x5 w/100lbs(I am so weak with a close grip!)

3b)Modified front lever hold on rings: 5x 10 seconds

4)Handstand holds: 3x30 seconds against wall

Sled Push Day

1)KB high pulls: 5x6 w/35lbs

2)Sled pushes: 5x10 seconds w/135lbs

3)1 arm KB swings: 3x12 w/35lbs

4)Farmer's walks: 3x30 seconds w/60lb kettlebells

Upper Assistance Week 2

1a) TRX inverted row: 5x8

2b)Pushups on handles: 5x8

2a)Eccentric only handstand pushups: 3x4 on handles

3b)Front lever hold: 3x10 seconds on TRX

3a)Hammer curl: 3x10 w/20lb DBs

3b)Ab wheel rollout: 3x8 (negatives)

Leg Strength & Power Day Week 2

1)Vertical jump: 3x5

2)Back Squat: 5x5 w/145lbs

3)Deadlift: 3x5 w/175lbs

4)1 leg bench squat: 3x6 w/10lb dumbbells

5a)L-Sit hold: 4x10 seconds

5b)Standing calf raise machine: 3x15

Upper Strength/Power Week 2

1)1 arm DB snatch: 5 x 6 w/35lbs

2a)Neutral grip pullups: 9 sets of 3 w/15lb DB

2b)BB push press: 5x5 w/90lbs

3a)Close grip bench press: 5x5 w/95lbs

3b)Modified front lever hold: 4 x 10 seconds

4)Handstand holds

5)Battle ropes: 3 x 25 slams

Day 4 Lower Body Assistance

1)1 arm KB high pull: 4x6 w/30lbs

2a)Sled pushes:  5 x 8seconds w/115lbs

2b)Medicine ball slams

3)1 arm KB swings: 4x12 w/30lbs

4)Farmer's Walks: 3x30 seconds w/60lb KBs

Day 3 Upper Body Assistance

1a) TRX Inverted Row: 5x8
1b) TRX pushups: 5x8

2a)Eccentric Only Handstand Pushups(on handles): 3x3
2b)Front Lever Hold: 3x10sec

3a)Hammer Curl: 3x10 w/20lbs
3b)Ab Wheel Rollout: 3x8 (negatives)

Lower Body Strength & Power Day

1) Vertical jump 3x5

2)Back squat: 3x5 w/145lbs

3)Deadlift: (conventional) 2x5 w/175lbs

4)1 leg bench squat: 3x6 w/10lb dumbbells

5)L-sit hold: 4 sets of 10 seconds

6)Machine calf raise: 3x20

2 minute amrap double unders for fun! :)

Those single leg bench squats were killer!

Upper Body Strength & Power Day "Uncaged" DAY 1

Started a new program today!

1) DB snatch: 5 sets of 6 w/35lbs

2a)BB Push Press: 3 sets of 5 w/ 90lbs
2b)Neutral grip pullup w/ hold at top: 8 sets of 3

3a)Close grip bench press: 3 sets of 5 w/95lbs
3b)Modified front lever hold: 4 sets of 10seconds

4)Handstand holds

5)Battle ropes: 3 sets of 20 slams

Who new modified front lever holds could be so hard???

Saturday Squats and Sled Sprints!

1)Squats: 135x5/145x5/155x3/165x3-3-3

2)Single leg hip thrusts

3)Sled sprints w/45lbs 10x

4)Farmer's walks

Quick Upper Body Supersets

1a)Handstand pushups 5x5
2b)1 arm rows: 35x8/45x8/53x8-8-8

2a)TRX rows feet elevated x8-8-8-8
2b)Dips x8-8-8-8

Split Squats & Tabatas!

1)Bulgarian split squats w/barbell: 50x8-60x8-8

2)Single leg foot elevated glute bridges

3a)DB flat bench press: 45x7-6-6-6
3b)Neutral grip pullups: 8-7-6-5-4

4)Tabata swings w/ 30lbs

5)Ab wheel rollouts: 3x12