DEC 23-28

UPPER BODY
1)Seated Calf raises: 10x10
2)Military press:70x4x5/ 55x8
3)Pullups- 5 minute amrap (34)
4a)DB incline chest press: 40x10/8/8
4b)1 arm DB row: 50x8/55x8/8
5)Lateral raises: 3x12(last set a drop set)
6)DB seated clean: 2x10
KB Farmer's walks: 3x60 seconds


LOWER BODY(AT HOME)
1)Bulgarian split squats: 4x8
2a)KB swings: 3x20
2b)DB squats: 25lb x3x12
3)Single leg upper elevated hip thrusts: 3x12
4)Seated band abductions 2x25
5a)Single leg reverse lunge jump: 3x8
5b)Lsit hold: 4x12 seconds

UPPER BODY
1)1 arm DB Snatch: 35x5/40x5/45x5
2)Bench press: 95x5/110x5/115x5/115x5
3a)Handstand pushups: 3x5/ DB press: 30x8+22.5x6
3b)Chinups: 3x8
4a)Cable face pull: 2x15
4b)Ball pike: 3x12
5a)Dips: 2x12
5b)DB bicep curl: 2x20

LOWER BODY
1)Squat: 155x6/165x4/165x4
2)Deadlift: worked up to one rep max of 240
3)Barbell hip thrusts: 135x12/155x10/165x8/135x15
4)Standing calf raises: 10x10
5)Band clams: 2x20
Finisher:
Tabata lunge jumps & double unders

DEC 16-21

MONDAY UPPER
1)Seated calf raise: 7x10@ 50lbs
2)Weighted neutral grip pullups: 15x3x5/ 1x8 (bodyweight)
3)Barbell military press: 70x3x5/65x6+55x4(drop set)
4a)DB incline chest press: 40x3x7
4b)1 arm DB row: 55x3x9
5a)DB lateral raises: 1x15/ 1x8+4+3(drop sets)
5b)DB seated clean: 2x12
Finisher: 30 second farmer's walks w/ dumbbells+15 reverse crunches on bench , 3 rounds
Handstand practice

WEDNESDAY LOWER
1)Standing calf raises: 8x10
2)Back squat: 135x4/155x4/165x4/135x8/Front squat 95x12
3)Bulgarian split squats: 25x3x8
4)BB hip thrusts: 135x8/155x8/155x8/135x15
5a)Back extension: 2x12
5b)Lsit hold: 3x12 seconds
6)Seated band abductions and band walks

FRIDAY UPPER
1)Barbell hang power snatch: 5x3
2)Close grip bench w/gripz: 85x6/95x6/105x6/6
3a)Handstand pushups: 2x5/ DB overhead press: 30x2x8
3b)Pullups: x7/6/ Chinups: 2x8
4)Cable face pulls: 3x12
5a)Bar dips: 2x12
5b)DB bicep curls: 2x15/ 1x20 cable rope curls
Handstand practice

SATURDAY LOWER
1)Deadlifts 175x3/195x3/205x3/205x3/185x3
2)Glute ham raise 3x5
3)Leg press 2x20
4)Single leg foot elevated glute bridge 3x12
4)Band clams 2x20
Finisher:
10 hanging leg raises
20 walking lunges(each leg)
30 double unders
3 rounds

Dec 2-7

MONDAY UPPER
1)Clean and jerk practice w/105lbs/ strict press: 75x4/75x5
1b)Standing calf raise: 7x10
2a)Handstand pushups to mat: 6/6/5/5
2b)Ring pullups: 9/7/7/7
3)1 arm DB chest press: 40x8/45x6/6/6/40x9
4)Lateral raise: 3x12(last set drop set)
5)DB seated cleans: 2x10-12
Finisher:  30 battle rope slams + 10 second Lsit hold, 5 rounds

WEDNESDAY LOWER
1)Seated calf raises: 6x10 (trying to get these things to grow by doing them 1st in my workout)
2)Back squats: 135x6/155x5/165x5/175x3
3)Front squats: 115x6/95x10
4)High step ups: 20x3x8
5)Barbell hip thrusts: one warmup set, then 135x30 (as many as possible in 90 seconds)
6)Back extensions: rest pause set x40
7)Cable abductions: 2x12
8)Reverse crunches: x15/12/10/10
http://instagram.com/p/hghd_3lCjR/


FRIDAY UPPER
1)1 arm DB snatch: 45x3x5
2)Close grip bench press: 85x6/95x5/110x6/110x6/100x8
3a)Chest supported dumbbell row: 30x10/35x10/40x8/40x8
3b)1 arm overhead press: 35x6/30x8/25x9/25x9
4a)Seated dumbbell hammer curl: 3x12
4b)Cable pushdown: 2x12-15
5)Pullaparts x50
Handstand practice-got about a 25 second hold today, the longest I've ever gotten! :)


SATURDAY LOWER
1)OH squats 2x65x10
2b)Bounds 3x5
3)Conventional Deadlifts: 135x5/155x5/175x3/195x1/205x2/210x2/215x2/215x2
4)Angled leg press: 2x20
5)Single leg foot elevated glute bridge: 3x12
Finisher:
8 hanging leg raises
12 Bulgarian split squat jumps
12 KB swings
4 rounds

Nov28-Dec2

UPPER
1)Clean + push press 105x4x3
2)Handstand pushups: 4x5
3a)1 arm DB chest press: 40x8/45x7/7/6
3b)Wide pullups: 8/8/7/ neutral grip: 2x8
4)Lateral raises: 2x12+drop set
5)Bentover lateral raise: 2x12
Finisher: FArmer's walks x40 seconds(4x) + 30 double unders(5x)


LOWER
1)Standing calf raise: 6x10
2)Back squat: 155x3x5
3)Front squat: 115x6/95x10
4)BB hip thrust: 135x3x12/ single leg x10
5)Walking lunges: 35x3x10
6)Glute kickback machine: 2x12
7)Seated band abductions: 2x30
8)Reverse crunch on bench: 3x12


UPPER
1)1 arm DB snatch: 45x3x5
2)Bench press: 115x3x5/105x8
3)1 arm OH press: 35x6/30x6/25x8/20x10
4)T-bar row: 55x10/8/45x8/8
5a)Cable pushdown: 2x12
5b)DB hammer curls: 3x10/ last set drop set
6)50 pullaparts
handstand and front lever practice

LOWER
1)Bounds 3x5
2)Seated calf raises 6x10
3)Conventional Deadlifts: 175x3/195x3/205x3/175x5(sumo)
4)Glute ham raise: 3x5
5)Single leg hip thrusts 3x12
6)Cable abductions: 2x12
Finisher:
 10 single arm KB swings
 10 lunge jumps/leg
 10 Ball pikes
 4 rounds