Sept 23-28

MONDAY UPPER
1)Clean and press practice: 115lbs, 3x1
2)Push press: 3x6 w/95lbs
3a)Bench press with fat gripz:95x5/105x5/110x4/95x8
3b)Wide pullups: 5 sets of 6
4a)Chest supported T-bar rows:  4x8 w/45lbs
4b)L-sit hold: 4x10 seconds
Finisher:
20 seconds alternating battle ropes
1 arm overhead carry right arm 35lb KB
20 seconds ropes
1 arm carry left arm
20 seconds ropes
1 arm Farmer's walk right arm 50lbs
20 seconds ropes
1 arm Farmer's walk left arm
20 seconds ropes

WEDNESDAY LOWER
1)Jump squat(between warmup sets of deadlifts) 3x6 explosively as possible
1b)Trap bar deadlift: 185x5/5/155x10
2)Bulgarian split squat:  3x8 w/135lbs
3)Barbell hip thrusts:  3x8 w/135lbs
4)Reverse hyperextensions: 3x12
5a)Machine calf raise: 130x10-10-10/110 x 15
5b)Ball pikes: 3x12
6)Seated band abductions: 2x30

FRIDAY UPPER
1)1 arm DB snatch: 40x5/5/45x5/5
2a)Overhead dumbbell standing press: 30x8/8/7/25x9+6 push pres
2b)Chinups: 10-8-8
3a)Dips: 3x10
3b)Front lever tuck hold: 3x10 seconds
4)Cable face pull: giant set x40
5a)Ez bar drag curls: 40x12/12/10
5b)Lateral raises

SATURDAY LOWER
1)Back squat: 155x5/155x5/135x10
2)Single leg hip thrust: 3x10
3)Band clam raises: 2x12
Finisher: sled push + KB swings, 5 rounds

SEPT 16-21

MONDAY UPPER BODY
1)Clean & jerks: 85x3/95x3/105x3/115x1/120x1
2)Strict barbell press: 75x5-5-4/65x8
3a)Close grip bench with fat gripz: 85x5/95x5/105x5-5-5
3b)Wide grip pullups: 5x6
4a)L-sit hold: 4x10 seconds
4b)Tbar chest supported row: 45x8-8-8
Finisher: off-set Farmer's walks w/50&60lbs, 4 sets

WEDNESDAY LOWER BODY
1)Overhead squats(warmup)
2)Trap bar deadlifts: 135x8/155x5/175x5/185x5
3)Bulgarian split squats: 22.5lbs, 3x10
4)Barbell hip thrusts: 115x12/125x10/135x8/8
5)Back extensions: Giant set to 40 reps
6a)Standing calf raise machine: 3x12
6b)Hanging leg raises: 3x8
Monster/sumo walks with band
Finisher: 100 walking lunges(50/leg)

FRIDAY UPPER BODY
1)Barbell snatch: 80x3-3-3
2a)Handstand pushups: 5x6
2b)Neutral grip pullups: x8-8-8-6
3a)Dips: x10-10-8
3b)Modified front lever: 3x10 seconds
4a)EZ bar drag curl: 3x12
4b)Cable face pull: 3x12
5)Lateral raise giant set to 30 reps

SUNDAY LOWER BODY
1)Box jump: worked up to 1 set of 3 high jumps
2)Glute ham raise: 3x5
3)Single leg foot elevated glute bridge: 3x10
4)Back squats: worked up to 145x6/145x6/135x8
5)Side lying clam w/band: 2x12
Finisher: Prowler push+KB swings x12 -4 rounds

Sept 9-14

MONDAY UPPER
1)Clean and press practice- 4x3 w/95lbs
2)Strict barbell press w/fat gripz: 75x4/65x6/65x6+6 pp
3a)Bench press w/fat gripz: 85x5/95x5/100x5/100x5
3b)Wide pullups: 5x6 (last set chinups)
4a)Tbar chest supported row: 45x8-8-6-6
4b)L-sit: 4x10 seconds
Finisher:
1 arm overhead carry(35lbs) + battle ropes(20 seconds) between each arm, 3 rounds

WEDNESDAY LOWER
1a)Jump squat 3x6
1b)Overhead squat 2x6
2)Trap bar deadlift: cluster sets 5x5(x2) w/150lbs
3)Bulgarian split squat: 3x10 w/20lbs each hand
4)Hip thrust: 3x8 w/135lbs
5a)Standing calf raise
5b)Reverse crunches
6)Back extension: giant set to 40 reps

FRIDAY UPPER
1)Barbell snatch: 3x5 w/75lbs
2a)Pullups on rings: x8-6-6-6
2b)Handstand pushups(to mat): x8-6-6-6
3)Dips: Giant set to 30 reps-10-6-5-5-4 (20 second rest)
4a)Face pulls: 3x12
4b)EZ bar drag curls: 3x12
5)Lateral raise drop set
Front lever practice

SATURDAY LOWER
Box jumps-worked up to a set of 3 to a high box
1)Glute hamraise: 4x5
2)Squats: working sets-145x6/135x6/115x10
3)1 leg foot elevated glute bridge: x12-10-10
4)Side lying clam raises: 2x12
Finisher:
Sled push x10 seconds
KB swings x12 50lbs
5 rounds

Sept 2-7

MONDAY UPPER
1)Clean & Jerk practice 105lbs
2)DB overhead press: 27.5lbs x 8-8-7-6
3)Close grip bench: 4x5 w/95lbs
4)Wide grip pullups: 4x6
5)Chest supported T-bar row: 40(added) x8-7-7-7
Finisher:
Farmer's walk x45seconds w/50lbs + hanging leg raises x8, 3x
Handstand practice

WEDNESDAY LOWER BODY
1)Trap bar deadlift: cluster sets 5x5 with 135lbs- 30 second rest between sets, rest 2 minutes & repeat
2)Bulgarian split squat: 3x10 w/40lbs
3)Barbell hip thrust: 3x10 w/115lbs
4)Back extension: Giant set to 40 reps
5a)Standing calf raise machine: 4x10
5b)L-sit 4x10 seconds
Band monster and sumo walks

UPPER BODY
1)Handstand pushups 5x4
2a)Dips: 4x8
2b)Neutral grip pullups: 8-8-8-6
3a)Cable face pulls 3x12
3b)Lateral raise 3x12
4)EZ bar drag curls 3x12
Front lever practice

SATURDAY LOWER
1)Back Squat:145x6/125x8/115x10
2)1 leg glute bridge: giant set to 40 reps each leg
3)Side lying clam raises 2x12
Finisher: 
Sled push x8 seconds + KB swings x12, 3 rounds

Trx ab pike 3x12/10/10