1) 1 Arm Dumbbell Snatch- 5 x 4 w/40lbs
2a) Push Press- 4 x 4 w/ 95lbs
2b) Parallel Grip Pullup- 7 x 4 (5 sets w/15lbs added)
3a) Close Grip Bench Press- 3 x 4 w/105lbs
3b) Front Lever Hold- 4 x 10sec (on rings)
4) Handstand Hold- 2 x 15-20 seconds free standing/2 x 30seconds against wall
*Jump rope tabatas*
WEDNESDAY 2/6 LOWER BODY
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| So cool that someone made this of me! Ha! |
1) Standing Broad Jump- 3 x 5
2) Squat- 3 x 4 w/ 155lbs (focusing going slow and getting deep)
3) Deadlift- 2 x 4 w/ 185lbs
4a)Single Leg Dumbbell Reverse Lunge- 4 x 8 w/ 30lbs each hand
4b) L-Sit Hold- 4 x 10 seconds
5)Standing Machine Calf Raise: Rest pause-12-8-8-6(30second rest) w/ 110lbs
*Finished with some glute "burnout" stuff
FRIDAY 2/8 UPPER BODY
1a) 1 Arm Dumbbell Row- 5 x 8 w/ 55lbs
1b) Suspended Pushup- 5 x 8
2a) Handstand Pushups - 1x5 /3 x 3 Eccentric only-8 seconds lowering
2b) Front Lever Hold- 4 x 10sec. x 45 sec. rest
3a) EZ Bar Curl- 3 x 8-10
3b) Power Wheel Rollout- 3 x 6 (on toes, rolling out to wall)
SATURDAY 2/9 LOWER
1) DB High Pull- 4x6 w/25lbs
2a) Heavy Sled Push- 5 x 10 seconds w/ 135lbs
2b) TRX Pike- 3x10
3) 1 Arm KB Swing- 3 x 12 w/35lbs
4) Farmers Walk- 3 x 30 seconds-2 sets offset(60lb and 80lbs/) 1 set w/60s
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