4 Rep Max Week!

MONDAY 2/25  UPPER BODY
 

1) 1 Arm Dumbbell Snatch- 5 x 4 w/45lbs

2a) Push Press- 1 x 4 RM: 115lbs Watch here

2b) Parallel Grip Pullup- 6 x 5 (wide grip first 3 sets)

3a) Close Grip Bench Press-  1 x 4 RM: 115lbs

3b) Front Lever Hold- 4 x 10sec (on rings)

4) Handstand Hold- Free standing x 15-20 seconds (almost got to 25 seconds on one set!)

WEDNESDAY 2/27 LOWER BODY

1) Standing Broad Jump- 3 x 5

2) Squat- 1 x 4 RM : 190lbs

3) Deadlift- 1 x 4 RM : 205lbs

4a)Dumbbell lunge- 4 x 8 w/ 35lbs each hand(first two sets did walking lunges, last two were alternating reverse lunges) Just glad it's the last week for these!!

4b) L-Sit Hold- 4 x 10 seconds

5a)Standing Machine Calf Raise: 3x20

5b)Back Extensions: 2x15

FRIDAY 3/1 UPPER BODY

1a) 1 Arm Dumbbell Row- 5 x 6 w/ 60lbs

1b) Pushup- 5 x 8 (with pushups handles and a pause at the bottome)

2a) Handstand Pushups - 3 x 6-6-5 / 1 set eccentric only x 6 (8 second lowering phase)

2b) Front Lever Hold- 4 x 10sec, on rings

3a) EZ Bar Curl- 3 x 10 w/45lbs

3b) Power Wheel Rollout- 3 x 6 (on toes, rolling out to wall)

*80 double unders in a row!* PR :)

SATURDAY 3/2 LOWER/CONDITIONING

1) Sled High Pull: 5 x 6

2) Heavy Sled Push- 5 x 16 seconds w/ 135lbs

3) 1 Arm KB Swing- 3x12 w/40lbs

4) Farmers Walk- 3 x 30 seconds-2 sets offset(60lbs in one hand, 80lbs in the other)/ 1 set w/60 lbs both hands