1)Hang power clean + push press: 95x5 (5 hang cleans, then 5 push presses) x3 sets
2a)Handstand pushups: 5x5
2b)Ring pullups: 8-7-6-5-4-3-2-1
3a)DB chest press: 3x10 w/40lbs/ Pushups 1x12
3b)DB chest supported row: 30x10/10/12/12
Finisher: Farmer's walks x45 seconds+Ring Lsit holds x10 seconds, 3x
WEDNESDAY LOWER
1)Overhead squats: 2x8
2a)Trap bar deadlift: 180x5/190x5/200x5
2b)Jump squats(between deadlift warmups): 3x6
3)Barbell Bulgarian split squats: 3x10 w/50lbs
4)Barbell hip thrusts: 3x10 w/135lbs / Single leg hip thrust 1x10
5a)Reverse hypers: 2x15
5b)Calf raises: 4x12-15
6)Hanging leg raises: 3x8
*75 Double unders(consecutive)
Finisher: 100 walking lunges
FRIDAY UPPER
1)Barbell hang power snatch: 80x3/3/3 - I am stuck at this weight!!!
2a)DB standing overhead press: 35x7/35x6/30x8/25x8 +4 push press
2b)Chinups: 3x9
3)Dips: Giant set to 30 reps
4a)Cable face pull: 3x12
4b)EZ bar drag curls: 3x12
5)Lateral raises: 15x12/12x12/ Drop set-x10/6/6 decreasing weight
Front lever practice
*20 second handstand hold
SATURDAY LOWER
1)Glute ham raise: 3x6
2)Squats: 3x5 w/155lbs
3)Single leg glute bridge: 3x10
4)Side lying clams with band: 2x15
Finisher: Sled push- 140lbs x15 seconds, 1 minute rest, 10x
Next week will be a deload!
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