Month 3 Week 1

Monday March 4

1) Barbell Snatch- 5 x 3 w/75lbs

2a) Push Press- 6 x 3 w/100lbs

2b) Chin Up- 7 x 6

3a) Close Grip Bench Press- 4 x 3 w/110lbs

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

4) Free Standing Handstand Hold- 3 x 5-15 seconds

Wednesday March 6

1) Depth Jump- 5 x 3

2) Back Squat- 4 x 3 w/165lbs

3) Deadlift- 3 x 3 w/ 195lbs

4) High Step Up- 4 x 6 w/25lb DBs

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

5b)Standing Calf Raise- 4x10 115lbs

Finisher:
12 Back Extensions
8 single leg Hip Thrusts
6 Lunge Jumps 
3x

Friday March 8

1a) Mixed Grip Suspended Inverted Row- 5 x 8 

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

2a) Handstand Pushup- 5 x 4

2b) Front Lever Hold- 3 x 10sec

3a) Standing Dumbbell Curl- 3 x 12 w/Fat Gripz

3b) Power Wheel Rollout- 3 x 6 (out to wall)

*10 minutes of jump rope

Saturday March 9

1) Sled High Pull- 8 x 4

2) Heavy Sled Push- 5 x 12 sec. w/135lbs

3) KB Swing 4 x 12

4) Farmers Walk- 3 x 30 sec.

5)Seated Calf raises-5x20