July 22-26

7/22 MONDAY UPPER
1)Hang power cleans: 95x5/105x3/110x2/110x2 (+ one split jerk each set)
2)Military press: 65lbs x8-8-8-6 (finally got 3 sets of 8!)
3a)1 arm DB row: 55lbs x8/8/8/55x15(kroc row)
3b)DB incline chest press: 40x8/40x8/35x8/ Pushups 1 x12
4)Pullups(one giant set to 20 reps-15-30seconds rest)8-4-3-3-2
5)L-sit hold 4x10 seconds/ muscle ups x2
Farmer's walks 2x45 seconds w/50lbs
Handstand practice

TUES-10 minutes jump rope intervals 45 seconds on, 30seconds off for 10 minutes

7/24 WEDNESDAY LOWER
1)Glute ham raise 4x5
2)Reverse front loaded barbell single leg lunge: 3x8 @75lbs
3)Squat: 3 minutes as many reps as possible with 95lbs: 35 reps
4)Barbell hip thrust: 1x10 @115lbs/3x10 @125lbs
5)Cable Abductions 2x12
6a)Calf raises 3x10-12/1x20
6b)Ab wheel rollouts

7/26 FRIDAY UPPER
1)Snatch practice-just did a couple sets
2)Bench press(close grip with fat gripz): 95x5/105x5/105x5/110x5 (fat gripz defninitely make it harder!)
3)As many sets in 10 minutes:(something a lil' different today!)
5 wide grip pullups
5 handstand pushups
     (x6)
4)DB bicep hammer curls: 2x10/1 x run the rack drop set
5)Bentover lateral raises: 3x12

SATURDAY 7/26-AT HOME
1)Single leg glute bridge 3x10
2a)Walking lunges 3x10
2b)1arm swings 3x10 each hand
3)Monster walks (side and forward x2)
4)Reverse sled drags x15seconds 10x

July 15-20

7/15 MONDAY UPPER
1)Hang power cleans: 3x5 w/95lbs
2)Military press: 65lbs x8-8-6-6
3a)1 arm DB row: 55x8/8/8/45x13
3b)Pushups with feet elevated: 4x8/1x12
4)Neutral Grip Pullups(giant set to 20 reps-15-30seconds rest)7-4-4-3-3
5b)L-sit hold on rings- 3x10 seconds
Finisher: 20 seconds battle ropes + 1 arm Farmer's walks x 30seconds, 3x
Handstand practice

7/17 WEDNESDAY LOWER
1)Reverse front loaded barbell single leg lunge: 3x8 w/65lbs
2)Squat: 3x10 w/115lbs
3)Barbell hip thrust: 3x10 w/115lbs
4)Cable Abductions 2x12
5)Calf raises and reverse hypers


7/19 FRIDAY UPPER
1)1 arm hang power snatch 3x5 40lbs
2)Bench press: 3x5 w/105
3a)Wide grip overhand pullup: 5x6
3b)1 arm OH DB press: 4x8 w/30lbs
4)DB seated clean 3x10
5a)DB bicep hammer curls 3x10-12(last set run the rack drop set)
5b)Skullcrushers 2x12
Handstand and front lever practice

7/20 SATURDAY
1)Monster walks w/band
2)Single leg foot elevated glute bridge 3x12
3)Sled push + farmer's walks(50lb kbs for 40-45ish seconds) x5
   Sled push + TRX pikes x5 (135lbs on sled)

July 8-13

7/8 MONDAY UPPER

1)Hang power cleans 3x3 w/105lbs
2)Military press: 65lbs x8-7-7-6+4 push press
3a)1 arm DB row: 50x8/55x8/8/50x15(kroc row)
3b)Pushups with feet elevated: 4x10
4)Pullups(giant set to 20 reps) w/ wide neutral grip
5a)DB seated clean: 3x10
5b)L sit hold 3x10 seconds
Finisher: Battles ropes 5x15 seconds

7/10 WEDNESDAY LOWER

1)Glute ham raise: 3x6
2)Reverse single leg lunge: 3x10 w/30lb dumbbells
3)Barbell hip thrust: 4x8 w/135lbs
4)Back squat: 3x10 w/115lbs
5)Calf raise: 4x12
6)Hanging leg raises: 3x8

7/12 FRIDAY UPPER

1)Hang power snatch practice(just went light on these)
2)Bench press: 85x6/95x6/105x6/105x6
3a)Wide grip overhand pullup: 5x6
3b)1 arm OH DB press: 4x8 w/30lbs
4)Bentover seated lateral raise: 3x10
5a)DB bicep curls 3x10-12(last set run the rack drop set)
5b)Skullcrushers 3x10
Handstand and front lever practice

7/13 SATURDAY LOWER-AT HOME WORKOUT
1)Single leg squats to chair 3x10
2)Single leg glute bridge 3x10
3)Side lying clam raises
Reverse sled drags 10x~15 seconds

July 1-6

7/1 MONDAY : UPPER

*DELT* FOCUS

1)Hang power clean and jerk practice: 95x3/105x3/105x3/115x1

2)Military press: 65lbs x8-8-7-6

3a)1 arm press: 3x8 w/30lbs/ 1x10 w/25lbs

3b)Wide grip pullup: 5sets x6

4a)Cable face pull: 3x12

4b)Reverse crunch on bench: 3x12

5) Lateral raise: giant set to 40 reps

*FINISHER*: 4x30 second farmer's walks w/55lb dumbbells

Lsit-3x10 seconds

Handstand practice

7/3WEDNESDAY LOWER BODY

1)Glute ham raise: 3x6

2)Seated calf raise: 4x15-20

3)Bulgarian split squat: 3x8 w/27.5lbs each hand

4)Barbell hip thrust: 4x10 w/115lbs

5)Goblet squat: 45lb -1x20

6)Cable abduction: 2x12

7)Hanging leg raise: 3x8

7/5 FRIDAY-Upper
*Chest focus*

1.1 arm DB snatch: 35x5/40x5/40x5

2. Close grip bench press: (with fat grips) 85x6/95x6/100x6/105x6

3a. Chest supported row:4x10 w/30lbs

3b. DB incline chest press: 2x8 w/40lbs/ 1x12 w/30lbs

4a.Pushups: 2x10

4b.Neutral Grip Pullups: 3x10-8-6

6a. DB curls: 3x10-12

6b.Skullcrushers: 2x10
Handstand and front lever holds

7/6 SATURDAY

Sled pushes 10x10seconds
Glute stuff

June 24-29

6/24 MONDAY : UPPER
*DELT* FOCUS

1)Hang power clean and jerk practice:95x3/105x3/110x3/115x1
2)Military press: 65lbs x8-8-7-6
3a)1 arm press: 30x7/30x7/25x10/25x10
3b)Wide grip pullup: 5sets x6
4a)Cable face pull: 3x12
4b)Reverse crunch on bench: 3x12-15
5) Lateral raise: drop set
DB crucifix hold w/8lbs-50 seconds
*FINISHER*: Lsit hold 10 seconds + 30 second farmer's walks w/55lb dumbbells


6/26 WEDNESDAY LOWER BODY

1a)Machine leg curls: 3x12
1b)Standing calf raise: 4x10-12
2)Bulgarian split squat: 3x8 w/25lbs each had
3)Barbell hip thrust: 4x10 w/115lbs
4)Leg press: 1x50
5)Cable abduction 2x12
6)Hanging leg raise: 3x8

6/ 28 FRIDAY-Upper Body Chest Focus & Arms

1.BB hang power snatch:75x5/80x5/80x5
2. Close grip bench press: (with fat grips) 85x6/105x4/105x4/95x8
3a. Chest supported row:4x8 w/35lbs
3b. DB incline chest press: 3x8 w/40lbs/ 1x10 w/35lbs
4a.Pushups: 3x10
4b. Pullups: 3x10-8-6
6a. Cable rope curls: 3x10-12
6b.Tricep cable extensions: 3x12


6/29 SATURDAY-LOWER+CONDITIONING(AT HOME WORKOUT)
1)Single leg squat to chair 3x10
2)Single leg foot elevated glute bridge 3x12
3)Single leg calf raise: 3x12/1x30
4)Monster walks
FINISHER: 1-2-3....10 Goblet squat + 10-9-8....1 arm KB swing w/25lbs