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