Month 4, Week 2

MONDAY APRIL 8
1) Hang Power Snatch 6x2 w/ 85lbs
2) Push Press 8 x 2  w/ 110lbs
3a) Pronated Low Incline Dumbbell Row (w/2 second hold) 6x8 w/25lbs
3b) Close Grip Low Incline Press 8 x 2 115lbs
4a) Front Lever Hold 4x10 seconds
4b) Handstand Hold 3 x ALAP(as long as possible)

WEDNESDAY APRIL 10
1)Box Jump 3x5
2) Back Squat 6 x 2 w/ 175lbs
3) Deadlift 3 x 2 w/ 195lbs
4) Pistol Squat 5x8 (to a bench holding 10lb dumbbell at chest)
5) L-Sit Hold 4x 10 seconds
6)Standing Calf Raise 4x8-10

FRIDAY APRIL 12
1) Handstand Pushup 6 x 5-5-5-5-4-4
2a) 45° Incline Dumbbell Press 6x8 w/40lbs
2b)Chinup 9x6 (first 2 sets did 8 reps)
3) Parallel Bar Dip 1x10+6
4a) Incline Hammer Curl 3x10
4b) Front Lever Hold 3x10 sec.

SATURDAY APRIL 13
1) Sled High Pull 8x3
2) Heavy Sled Push 5x16 seconds w/135lbs
3a) 2 Arm KB Swing 4x12 w/45lbs
3b)TRX Ab Pike 4x10
4a) Farmers Walk  5 x 30 seconds w/60lbs
4b)Seated Calf raise 5 x 20