3 Rep Max Week

MONDAY MARCH 25

1) Barbell Snatch- 5 x 3 w/ 85lbs

2a) Push Press- 3RM : 120lbs

2b) Chin Up- 7 x 7

3a) Close Grip Low Incline Press- 3RM: 120lbs

3b) Front Lever Hold- 4 x 10sec.

4) Handstand Hold- 3 x as long as possible

Battle ropes: 15 seconds, 5x


WEDNESDAY MARCH 27

1) Depth Jump- 5 x 3

2) Squat- 3RM : 195

3) Deadlift- 3RM : 210

4) High Step Up- 4 x 6 w/50lb barbell

5a) L-Sit Hold- 4 x 10 sec.

5b)Standing calf raise machine: 4x10


FRIDAY MARCH 29

1a) Mixed Grip Suspended Inverted Row- 5 x 10

1b) 1 Arm Flat Dumbbell Press- 5 x 8 w/ 40lbs

2a) Handstand Pushup- 5 x 5

2b) Front Lever Hold- 4 x 10 sec.

3a) Standing Dumbbell Curl- 3 x 10 w/ Fat Gripz

3b) Power Wheel Rollout- 3 x 8 (negatives)


SATURDAY MARCH 30

1) Sled High Pull- 8 x 4

2) Heavy Sled Push- 5 x 18 sec.

3) KB Swing- 4 x 12

4) Farmers Walk- 4 x 30 sec.