Nov 11-16

MONDAY UPPER BODY

1)Clean and jerks: worked up to 130x1 

(the heaviest I've cleaned or jerked in a LONG time....like, years!)
Calf raises between warmups 6x10

2)Handstand pushups: 5-4-3-3-3-3-3

3a)Wide grip pullups: 7-6-6-6/ chin-ups x10

3b)DB chest press: 45x 8-8-8-8

4)Lateral raises: 2x12/ 1x8/6/6 (drop sets)

5)Bentover lateral raises: 2x12

Finisher: 5 rounds of :

25 rope slams + 30 double unders

WEDNESDAY LOWER BODY
1a)Glute ham raise 3x6
1b)Squat jumps 3x6
2)Seated calf raise 5x10
3)Back squat: worked up to 155x2x5
4)Step up: 30x 3x8
4)Hip thrust:135x12/145x10/155x8/8
5a)Reverse hyper: 3x15
5b)Hanging leg raises: 4x8
6)Seated band abductions 2x30

FRIDAY UPPER BODY
1)1 arm db snatch: 40x5/45x4/45x4
2)Bench press: 120x3/120x3/105x8
3a)1 arm DB oh press: 35x6/30x6/ 25x8/8+6(drop set)
3b)Chest supported row: 35x3x10
4a)DB bicep hammer curls: 2x12
4b)Cable pushdowns: 2x15
5)Pullaparts x50
handstand practice

SATURDAY LOWER BODY
1)Box jump 3X5
2)Trap bar deadlift: worked up to 220x3, then  200x5
3)1 leg glute bridge: 3x12
4)Goblet squat: 45x2x20
5)Band clams: 2x15
Finisher -15 KB swings
                10 lunge jumps/per leg
                12 ball pikes
                 3x