Month 3, Week 2

Monday March 11

1) Barbell Snatch- 5 x 3 w/80lbs

2a) Push Press- 8 x 3 w/100lbs

2b) Chin Up- 8 x 6

3a) Close Grip Bench Press- 6 x 3 w/110lbs

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

4) Free Standing Handstand Hold- 3 x 5-15 seconds (as long as possible)

Wednesday March 13

1) Depth Jump- 5 x 3

2) Back Squat- 6 x 3 w/165lbs

3) Deadlift- 4 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

Reverse lunge jumps x8 each leg
Single leg foot elevated glute bridges x8
3x

Thursday March 14

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

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

2a) Handstand Pushup-  x 5-5-5-4-4

2b) Front Lever Hold On Straps- 4 x 10sec

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

3b) Power Wheel Rollout- 3 x 8-6-8 (out to wall)

Double unders-5 sets of 30

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.

*Had to skip this workout because I was out of town. We did a long hike up into the Smoky Mountains!*