May 20-25

Monday
UPPER

1)BB hang power snatch: 3x4 w/80lbs
2)1 arm OH press: 30lbs x 8-7-7 / 1x 11 w/25lbs
3a)Chinups: x 9-7-7-6
3b)Dips: 4x8
4a)Cable face pulls: 3x12
5b)Ball ab pikes: 3x10
*Incline Treadmill Sprints 6x12 seconds


Wednesday
LOWER

1)Ball leg curls: 2x12
1b)Standing calf raises: 4x8-10
2)Front squats: 95x6/115x6/125x5/125x5
3)Barbell hip thrusts:4x10 w/115lbs
4)Walking lunges: 4x10 w/25lb dbs
5)Hanging leg raises: 3x8 (toes all the way up to bar)
*1 arm KB swings x12 + 15 seconds of mountain climbers, 3x*

Friday
UPPER

1)Pullups(wide grip)6-4-3-3-3-3-3 (rest pause set, 20 seconds rest)
2a)1 arm DB row: 60x7-7-7/ 55x12
2b)Handstand pushups: 5x5
3a)Incline DB chest press:40x8-8-8/ Pushups x12
3b)DB bicep curl: 3x10-12
4a)Seated DB cleans: 3x8
4b)Tricep pressdown 3x12
5)Lateral raise rest pause set: 12lbs x12-6-6

*L-sits and handstand practice(best was a 15 second hold)

Saturday
LOWER
1)High Box Jump: 2x3
2)Glute ham raise: 3x6-8
3)Seated calf raise: rest pause set to 50 reps
6 rounds of:
Heavy sled pushes x 10-ish seconds & 12 KB swings
 + a couple extra sled pushes