June 17-22

6/17 MONDAY : UPPER
*DELT* FOCUS

1)HANG POWER CLEAN & JERK: 3x3 w/95lbs
2)BB MILITARY PRESS: 65lbs x8-8-6
3a)1 ARM DB PRESS: 30x7-7-6(drop set)+ 25x4
3b)WIDE GRIP PULLUP: 4x6
4a)CABLE FACE PULLS: 3x12
4b)BENCH REVERSE CRUNCH: 3x12-15
5) LATERAL RAISE: one giant set to 40 reps
*FINISHER*: 15 seconds of battle rope slams + 30 double unders (x4)
L-sits and handstand practice

6/19 WEDNESDAY LOWER BODY

1)SQUAT: 3x5 w/ 135lbs  *feeling weak!!
3)TRAP BAR DEADLIFT: 135x6/155x6/165x6
4)BB HIP THRUST: 3x12-10-10 w/115lbs
5)BULGARIAN SPLIT SQUAT: 1x10/ DB single leg reverse lunge: 2x10 w/20s
6)CABLE ABDUCTIONS: 2x12
7a)STANDING CALF RAISE: 4x10
7b)AB WHEEL ROLLOUTS: 3x12


6/ 21 FRIDAY-Upper Body Chest Focus & Arms

1.BB hang power snatch: 3x5 w/75lbs
2. Close grip bench press: (with fat grips) 85x6/95x6/105x6/95x6
3a. Chest supported row: 3x10 w/30lbs
3b. DB incline chest press: 3x8 w/40lbs/ 1x10 35lbs
4a.Pushups: 3x8
4b. Pullups: 3x8
6a. EZ bar curls: 3x10-12
6b.Tricep extensions: 3x12
-Front lever practice-

6/22 SATURDAY-LOWER+CONDITIONING
1a)Leg curls 3x10-12
1b)Seated calf raises 5x15
2)Single leg squats to low bench 4x8
3)Single leg foot elevated glute bridge 3x10
4)Monster/sumo walks
6)Reverse sled drags 5x

Back After A Deload Week

6/10 MONDAY : UPPER
*DELT* FOCUS

1)HANG POWER CLEAN: 3x5 w/95lbs
2)BB MILITARY PRESS: Clusters: 5 sets of 5 w55lbs, 20 second rest between sets, x2(had to drop second set to 50lbs)
3a)1 ARM DB PRESS: 35x5-30x8-30x7-25x10
3b)WIDE GRIP PULLUP: 4x6
4a)CABLE FACE PULLS: 3x12
4b)BENCH REVERSE CRUNCH: 3x12
5) LATERAL RAISE: one giant set to 30 reps-12-8-6-4
*FINISHER*: 20 battle rope slams + 20 seconds of mountain climbers x4
Front lever holds: 3x10 seconds

6/12 TUESDAY: LOWER BODY

1)SQUAT JUMPS 3x5
2)BOX SQUAT: 3x6 w/125
3)TRAP BAR DEADLIFT: 2x6 w/ 155
4)BB HIP THRUST: 3x10-12 w/115
5)BULGARIAN SPLIT SQUAT: 3x10 w/20s
6A)STANDING CALF RAISE: 4x10
6B)AB ROLLOUTS: 3x12
7)CABLE ABDUCTIONS: 2x12
8)BACK EXTENSIONS-one giant set to 30 reps
*Handstand practice*


FRIDAY-Upper Body Chest Focus & Arms

1. 1 arm DB snatch: 35x6-6-6
2. Bench press: (with fat grips) 95x6-6-6-6
3a. Cable row: 3x8
3b. DB incline chest press: 3x8 w/40lbs
4a.Pushups: 3x8
4b. Pullups: 8-6-6-5
6a. Bicep curls: 3x12-10-10
6b.Tricep Extensions: 3x12
-Front lever practice-

SATURDAY-LOWER+CONDITIONING
1)Leg curls 3x10
2a)Seated calf raises 5x15
2b)Single leg squats to bench 3x6
4)Single leg foot elevated glute bridge 3x10
5)Monster/sumo walks
6)Reverse sled drags ~12 seconds x2, 1minute rest (5x)