Dec 8-13 Random Workouts

MONDAY UPPER BODY
1)DB overhead press: 27.5x8/30x8/30x8/27.5x8
2a)1 arm DB row: 40x8/50x8/55x8
2b)Feet elevated pushups: 3x10
3)Pullups(30 second rest) wide-2x5/neutral-2x5
4a)Lateral raises: 3x12
4b)Pullaparts: 3x15
Finisher-
Overhead dumbbell carries x25 seconds x3 +
Lsit hold 4x12-15 seconds

WEDNESDAY LOWER BODY
1)Hang power cleans: 95x3x5/115x3/2/1
2)Hack squats: 3x12
3a)Walking lunges: 3x10
3b)Cable pullthroughs: 3x15
4a)Single leg hip thrusts: 3x10
4b)Seated abductions: 3x25
5)Reverse crunches: 3x12

http://instagram.com/p/wbn-LFFCj7/?modal=true

FRIDAY UPPER

1)Handstand pushups: 6x3
2a)DB chest press: 45x2x8/ 1x14
2b)Lat pulldown: 85x3x10
2a)Inverted row: 3x10-12
2b)Dips: 1x8/2x6
3a)Bicep curls: 3x10-12
3b)OH cable tricep extension: 2x12
Battle ropes: 4 x 20 seconds all out

SATURDAY LOWER BODY
1)Single leg squat to bench-3x8
2)Single leg RDL-3x12
3)Glute ham raise: 3x10
4)BB hip thrust: 3x12
5a)Ab wheel rollouts: 3x12
5b)Cable abductions: 3x12
Deadmill sprints: 20 seconds all out, 60-90 second rest, 6-8 times

Last Week of Training Nov 24-30

MONDAY DEADLIFT DAY

1)Deadlifts: 205x5x1
2)Single leg RDL: 40x3x10
3)Reverse hypers: 115x3x12
4)Sliding leg curls: 4x10
5)Hanging leg raise: 2x10/hanging knee raise: 2x12

WEDNESDAY  BENCH DAY

1)Bench: 125x3x1/ 145x 1 (with  help)
2)3 board press: 160x3x1 -had to have help on these
3)Wide grip cable row: 4x10
4a)Band pullapart: 3x15
5b)Cable tricep pushdown: 3x12/10/10

FRIDAY SQUAT DAY

1)Squat (opener): 185x5x1
2)Bulgarian split squat: 25x3x10
3)Hip thrust: 185x3x10
4)Glute ham raise: 1x12/ 10x2x10
5)Seated band abductions: 3x20

SUNDAY ARMS & CONDITIONING

1a)Pullups: 8-6-4-2 
1b)Pushups: 10-8-6-4
2a)Tricep pushdowns 3x12-15
2b)Lateral raise 3x10
3a)DB bicep curls 3x12 (last set drop set)
3b)Pullaparts 3x20
4)Decline bench raight leg raises: 4x10-12
Sled drags x20 minutes(non stop)

Nov 17-22

MONDAY DEADLIFT DAY
1)Speed deadlifts: 155x5x1
2)RDL: 175x5/185x5/195x3x5
3)BB hip thrust: 205x8/215x3x8
4)Reverse hypers: 100x3x12
5)Reverse crunch: 2x15/hanging knee raise w/straps: 2x12
6)Standing band abductions: 3x15

WEDNESDAY  BENCH DAY
1)Bench: 125x3x1
2)3 board press: 160x2x1
3)Wide grip cable row: 4x10
4)Cable straight arm pressdown: 3x12
5a)Band pullapart(slow eccentric) 3x8
5b)Band tricep pushdown(slow eccentric) 3x8

FRIDAY SQUAT DAY
1)Squat (opener): 185x3x1
2)Belt squats: 4x8
3)Glute ham raise: 15x3x8
4)Hip thrust: 185x8/205x8/225x8/8 -PR!

SATURDAY ACCESSORY & CONDITIONING
1)Speed press 60%: 85x8x2
2a)Incline bench press: 95x5/100x2x5
2b)Fat bar chinups: 4x8
3a)Cable face pulls: 3x15
3b)DB lateral raise: 17.5x3x10
3c)Tricep pushdown: 3x15
4)Ab wheel(from toes to the wall): 3x10

Conditioning:
Sled walk-15 minutes 

Week 11 November 10-15

MONDAY DEADLIFT DAY

1)Block pulls: 245x5x1
2)RDL: 155x8/175x6/185x6
3)BB hip thrust: 185x8/205x8/215x8
4)Back extensions: 25x3x12
5)Hanging straight leg raises(toes to bar): 4x10
6)Standing band abductions: 3x15

WEDNESDAY  BENCH DAY

1)Bench with chains:  150(at top) x4x1
2)3 board press: 155x3x2
3)Bentover row: 95x8/115x3x8
4a)Band tricep pushdown: 3x12-15
4b)Behind the neck band pullaparts: 3x10
5)Pullups: x 8-7-6

FRIDAY SQUAT DAY

1)Squat with chains: 185+40lbs in chains at top(225lbs) x4x1
2)Belt squat to box: 4x6-8
3)Reverse hypers: 90+bands x3x12-15

SATURDAY SPEED BENCH AND ACCESSORY

1)Speed press 60%: 85x7x2
2a)Incline bench press: 95x5/100x2x5
2b)Fat bar chinups: 3x8
3a)Band pullaparts:3x15
3b)DB lateral raise: 17.5x3x10
3c)Tricep pushdown: 3x15

Conditioning:
Sled push 160lbs (one way) + KB swings (53lbs x4x12)
Sled drag 160lbs(one way) + ab pikes on ball(3x12)
Sled drags + Lsits(3x10 seconds)
Sled drags + band seated abductions (3x20)

Week 10

MONDAY- DEADLIFT ACCESSORY

1)Deficit speed deadlift: 10x1 @60% (150lbs)
2)Good morning: 95x 4x5
3)BB Hip thrust: 205x3x8 (w/2 second pause at top and 10 second hold on last rep of last set)
4)Reverse hypers: 90x15/100x2x15
5a)Hanging leg raises: 4x10 (straight leg)
5b)Standing band abductions: 3x15

WEDNESDAY- BENCH DAY

1)Bench press w/pause: 130x2x1
2)Pin Press: 135x1/145x1/145x1
3)Seated cable row: 3x6
4)Lat pulldown: 3x10
5)DB incline chest press: 30x10/35x2x10
6)DB bentover rear delt raise: 2x15

FRIDAY -SQUAT DAY

1)Squat(w/belt) 225x3x1
2)Pickups: 2x10 seconds
3)Safety bar squat w/pause: 140x3x5 
4)Safety bar good mornings: 90x8/70x8/80x8 
5a)Ab wheel:(negatives) 1x12/2x10
5b)Seated band abductions: 3x20

Saturday -Accessory Day

1)Pullups: (wide grip, fat bar) 3x6
2)Speed press: 6x2 (60%) 85lbs
3a)BB hip thrust: 135x2x12/Single leg hip thrust with foot elevated: 2x12
3b)Incline bench press: 95x3x5
4a)Lateral raise: 3x10
4b)Face Pulls: 3x15
4c)Tricep pushdown:3x15
Conditioning:
Sled drag(one way=about 12-15 seconds) x 10 
In between sets: Farmer's walks x2, 1 arm overhead dumbbell carries x2(each arm), Lsit x2 + handstand practice

Week 9 Oct 27-Nov 1

MONDAY- DEADLIFT ACCESSORY

1)Deadlift: work up to heavy single-240
2)RDL: 185x2x6
3)BB Hip thrust: 185x8/205x8/210x8/8
4)Single leg reverse hyper: 70x15/80x2x15
5)Hanging leg raises: 2x15/ Reverse crunch: 2x15

WEDNESDAY- BENCH DAY
1)Bench press w/pause: 125x5x2
2)Partial paused bench press: 110x2x5
3)Seated cable row: 3x8
4)Lat pulldown: 3x12
5)DB lying tricep extensions: 3x10

FRIDAY -SQUAT DAY
1)Squat: 195x5x2(beltless)
2)Seated box jump: 3x3
3)Bulgarian split squats: 30x8/35x8
4a)Ab wheel: 2x10(to wall from toes)/ 1x12 negatives
4b)Seated band abductions: 3x20

Saturday -Accessory Day
Pullups: (wide grip, fat bar) 3x6
1)Speed press: 5x3 @55% (80lbs)
2a)BB glute bridge: 135x15/145x3x15
2b)Incline bench press: 85x6/90x2x6
3a)Lateral raise: 3x10
3b)Face Pulls: 3x15
3c)Tricep pushdown:3x15
Conditioning:
Sled drag/sled push x10 + Overhead dumbbell carries & Lsits between sets

Week 8

MONDAY- DEADLIFT ACCESSORY

1)Deficit speed deadlifts (55%): 7x1 @135+bands
2)Good mornings: 95x5x6
3)Back extension: 25x3x12
4a)Hip thrust: 155x8/185x8/205x8/205x8
4b)Reverse crunch w/medicine ball: 4x15

WEDNESDAY- BENCH DAY
1)1 board bench press w/pause: 3x2: 125-135(fail)-125-130(forgot pause second rep)
2)Floor press: 115x4x3
3)Seated cable row: 4x8
4)Straight arm pressdown: 3x12
5)DB incline chest press: 30x10/35x10/35x8
6)Reverse flyes: 2x15

FRIDAY -SQUAT DAY
1)Squat with chains: 175+40lbs chains x 5x2
2)RDL: 205x4x6
3)GHR: 20x3x6
4a)Ab wheel:3x12(negatives)
4b)Seated band abductions: 

Saturday -Accessory Day
1)Speed press: 8x3 @55% (80lbs)
2a)Single leg hip thrust: 4x10-12 w/15lbs
2b)Incline bench press: 85x3x6
3a)Lateral raise: 3x10
3b)Pull-aparts: 3x15
3c)Tricep pushdown:3x15
Conditioning: 20 minutes of tire drags

Week 7

MONDAY- DEADLIFT ACCESSORY
(No deadlifts or RDLs today since we maxed out yesterday. Went conservative with the weights on everything.)
1)BB Hip thrusts: 135x12/145x3x12
2)Single leg reverse hyper: 70x3x12
3a)Band lateral walks: 3x15
3b)Single leg foot elevated glute bridges: 3x15
4a)Hanging leg raises: 3x10
4b)Band Pull-aparts: 3x15-20

WEDNESDAY- BENCH DAY
1)Reverse bench with bands: 4x2 @175-180-180-185-185
2)Pin Press: 135x3/155x3
3)Chest supported T-bar row: 70x3x8
4)Single arm lat pulldown: 3x8
5)DB incline chest press(touching dbs to shoulders): 27.5x8/35x3x8
Finisher: 
Sled drags forward &backwards w/tire x6
Between sets: pullaparts 3x20/ DB carries 3x20ish seconds 

FRIDAY -SQUAT DAY
1)Box safety bar squat: 4x2 @ 165-170-170-170
2)Box jump: 6x3 30"(some sets holding a weight)
3)Bulgarian split squat: 30x3x8
4)GHR: 12x3x8
5)Ab wheel: 3x12(negatives)

Saturday -Accessory Day
1)Speed press: 7x3 @55% (80lbs)
2a)BB glute bridge: 135x15/15/155x15/15
2b)Incline bench press: 85x6/90x6/90x6 
3a)Lateral raise: 3x10
3b)Pull-aparts: 3x15
3c)Tricep pushdown:3x15
Finisher: 
Sled push down and back + battle ropes(3x20 seconds)
Sled push down and back +KB swings(3x10)

Week 6 October 6-12

MONDAY DEADLIFT DAY
1)Deficit speed deadlifts: 145x7x1
2)Pause deadlifts: 175x3x5
3)Single leg reverse hyper: 70x3x12
4)Band hip thrusts: 4x15
5a)Hanging knee raises w/straps: 4x15
5b)Forward/backwards band walks: 3x10 each way 

WEDNESDAY BENCH DAY
1)Bench press: 115x3x2 (w/pause)
2)Rolling dumbbell extension: 20x8/22.5x2x8
3)DB 1 arm rows: 3x8 @50-55-60lbs
4)Single arm lat pulldown: 3x12
5)Band pull-aparts: 3x20
Finisher: 
Offset farmer's walks x30 seconds(60/70lbs kbs) +Lsits x 12 seconds x4

FRIDAY SQUAT DAY
1)Pause box squat: 165x3x2
2)Box jump: 5x3 30"
3)Walking lunge: 35x2x5
4)GHR: 10x3x8
5a)Ab wheel: 3x10(negatives)
5b)Seated abductions: 3x20
Finisher: 
Sled push x5/reverse sled drags x5 (1x=down&back the turf)

SATURDAY -OFF

SUNDAY-MOCK MEET
Squat-185/205/225-fail
Bench-125/135/145-fail
Deadlift-205/225/250?

Powerlifting Month 2

MONDAY DEADLIFT DAY
1)Deadlift(work up to a heavy single):
135-155-185-205-215-225(failed and switched to conventional)-235
2)RDL: 155x8/175x2x8
3)BB hip thrust: 155x10/185x10/195x10/195x10
4)Back extensions: 25x3x12
5a)Hanging knee raises: 4x15
5b)Lateral band walks: 3x15/side

WEDNESDAY BENCH DAY
1)Bench press: 125x5x3
2)Floor press: 105x2x5
3)Bentover row: 95x10/115x2x10
4)Pullup:(wide grip) 2x8
5)Ring suspended row: 3x15
Finisher: Battle ropes(20 seconds x 4)
+ Farmers walks(2 sets x 30-45 seconds) & plate carries(2 setsx 20 seconds)

FRIDAY SQUAT DAY
1)Box squat : 145x3/165x3/185x3/3/3/195x3
2)Wide stance squat: 145x5/150x2x5
3)Front squat: 105x8/115x8
4)GHR: 20x3x6
5a)Ab wheel: 3x10(negatives)
5b)Seated abductions: 3x15 w/20 second pause last rep on each set

SATURDAY ACCESSORY & CONDITIONING
1)Fat bar chinups: 3x6
2)Speed bench 75x5x3
3a)Incline bench: 85x3x8
3b)Glute bridge: 155x3x15
3a)Lateral raise x10
3b)Pull-apartsx15
3c)Tricep pressdown x15
Reverse sled drags x 12(10 seconds) + kb swings, Lsits, bear crawls between sets

Week 4

MONDAY DEADLIFT DAY
1)Speed deficit deadlifts with bands:  115x6x1
2)RDL: 175x3x8
3)Single leg reverse hypers: 45x12/55x2x12
4)Barbell hip thrusts w/2 second hold: 185x5/205x5/215x4x5 (10 second hold last rep, last set)
5a)Hanging leg raises: 4x10
5b)Band clams: 1x20(right)/2x20(left) / Seated abductions: 1x40

WEDNESDAY BENCH DAY

1)Bench(2 board)press: 135x3x3
2)Fat grip pin press: 115x5/ 125x2x5
3)Chest supported row: 35x2x10/40x2x10
4)Chinup: 10/ 8+2/10(with assistance from my trainer/husband!)
5)Seated DB reverse fly: 12x3x12
Finisher:
Low handle prowler push down and back x 5 (115lbs) + KB farmer's walks x 45-55 seconds x5
Lsits and handstand practice

FRIDAY
1)Box squats: 185x3x3
2)Wide stance squats box squats: 145x2x5/150x2x5
3)Front squats: 105x3x8
4)GHR: 15x6/20x2x5
5a)Ab wheel:3x10 negatives
5b)Seated band abductions: 1x25/2x20

SATURDAY
1)Speed press:(50%) 75x 9x3
2a)Incline press: 80x2x8/85x8
2b)BB glute bridge: 135x15/145x3x15
3a)Lateral raises: 15x3x10
3b)Band pull-aparts: 3x15
3c)Tricep pushdown: 3x15
Finisher:
Reverse sled drag ~12 seconds(one way) x12 +
1 arm overhead carries x 30 seconds x 4/ 2 arm DB carry x3

Powerlifting Week 3

MONDAY DEADLIFT DAY
1)Rack pulls: 190x3x3
2)Good mornings: 85x3x8
3)Hip thrusts:155x10/185x4x10
4)Reverse hypers: 90x3x12
5a)Hanging knee raises: 4x15
5b)Band walks3x15
6)Band clams: 2x20(left side-working on a glute imbalance)

WEDNESDAY BENCH DAY
1)Bench with chains: 95+chains(about 22lbs each side) x4x3
2a)Rolling db extension: 3x8(forgot what the weight was! 20s?)
2b)Prone Y: 3x12
3)Bentover wide grip barbell row: 95x10/115x4x10(these were ugly!)
4)Lat pulldown: 70x3x10
Finisher: Sled pulls one way, reverse sled drags back + 10 pushups x 4 rounds

FRIDAY
1)Safety bar squats: 160x3/170x4x3
2)Wide stance squats box squats: 145x4x5
3)Front squats: 95x8/105x2x8
4)GHR: 15x3x5
5a)Ab wheel: 1x15/2x10(negatives)
5b)Seated band abductions: 1x30/ 2x20

SATURDAY
1)Speed press:(50%) 75x 8x3
2a)Incline press: 80x3x8
2b)BB glute bridge: 135x4x15
3)Ring pullups: 1x8/2x6
4a)Lateral raises: 3x10
4b)Tricep pressdowns: 3x15
4c)Band pull-aparts: 3x15
Finisher:
Sled push(low handles down, high back about 8 seconds each way), 6x + 1 arm plate carry(25lb) x 4 between each sled push

Powerlifting Week 2

MONDAY-DEADLIFT DAY

1)Speed deadlift w/bands:  50%(115) x6x1

2)RDLs: 155x8/175x3x8

3)Hip thrusts: 155x10/185x4x10

4)Reverse hyperextensions: 90x3x12 

5)Hanging knee raises: 4x15(hated these! 

6)Side lying band clams: 2x20(left)/ 1x20 (right)

WEDNESDAY-BENCH DAY

1)Bench press: 125x3/125x3/125x3

2)Floor press: w/pause 95x5/115x5/115x5 

3a)Chinups: 3x10 

3b)Straight arm band pulldown: 3x10

(Lats were about to explode at this point)

4a)DB reverse flyes: 10x3x12

4b)Seated cable row: 70x2x10

5)Band tricep pushdowns: 1x25

5 minutes jump rope high knees (30 seconds)

FRIDAY-SQUAT DAY

1)Pause Box Squat: 185x3x3

2)Wide stance box squat: 145x3x5

3)Front squat: 95x3x8

4)GHR: 10 x 4x6

5a)Ab wheel rollouts: 1x12/ 2x10(negatives)

5b)Band seated abductions: 3x20

SATURDAY-

1)Wide grip pullups: 3x6

2)Speed bench press( @50%): 75lbsx7x3

3a)Incline bench press: 80x3x8

3b)Single leg hip thrust: 4x12

4a) Lateral raise 3x10

4b)Pull aparts 3x15

4c)Cable tricep pushdowns 3x15

Conditioning:

Reverse sled drag one way, low handle sled push back w/90lbs for 10 rounds +

Plate carries(25lbs) x 20 seconds x 3, then Farmer walks 53lbs x 45 seconds x3 



Powerlifting Week 1

TUESDAY-DEADLIFT DAY

1)Sumo deadlift:  (1 rep max) 225x1 / 235-FAIL  :(

2)RDLs: 155x6/175x6/6  (not for sure on the weight!)

3)Reverse hyperextensions: 90x2x10
4)Hip thrusts: 175x10/195x10/10
5)Band clams: 2x15

WEDNESDAY-BENCH DAY

1)Bench press: Worked up to 1 rep max- 145x1

2)Pin press: 135x3x5

3)Cable row: 70x10/90x10/10

4)Lat pulldown: 70x2x10

5)Pull-aparts: 2x12

FRIDAY-SQUAT DAY

1)Squat: (beltless)215x2x1

2)Wide stance box squat: 145x4x5

3)Glute ham raise: 3x10

4)Ab wheel rollouts: 3x12

4b)Band seated abductions: 3x15

SATURDAY-

1)Speed bench press: 75x6x3

2a)Incline bench press: 75x3x8

2b)Pullups: 2x8

3a) Lateral raise 3x10

3b) Pull aparts 3x15

3c)Cable tricep pushdowns 3x15

Prowler-

10 rounds (alternating high and low handles)

AUGUST 25-30

MONDAY UPPER BODY

1)Hang power clean: 95x5/115x3/120x3/3/3

2)OH barbell press: 80x3x4/ 75x7

3a)Weighted neutral grip pullups: 20x3/25x3/30x3/30x3/0x7(OH grip last set)

3b)Bar dips: 0x10/15x8/8/10

4)"Shoulder shocker"-3 sets, 8 reps each of:

  Seated plate front raise

  Seated DB lateral raise

  Seated DB clean to 1/2 press

5)Farmer walks: 1 arm-50x2x40ish seconds

1 arm overhead carries: 40x2x30ish seconds

6)Ab rollouts: negatives- 2x8/ to wall- 1x8/1x6

LOWER BODY WEDNESDAY
1)Jump squats: 3x5
2)Front squat: 115x6/125x6/115x8/6 -felt freakin' heavy today!

2)BB hip thrust: 135x12/155x10/175x8/185x8/185x8/135x15

4)DB Bulgarian split squat: 30x9/9/ Walking lunges: 25x10/10

5a)Reverse hypers: 20 x 3x15

5b)Hanging leg raises: 4x8

6a)Band seated abductions: 3x15-20

7)Explosive calf raises: 5x10-12
Double unders: 5 x 25

UPPER BODY FRIDAY

1)Muscle-ups: 3x2

2)Bench press: 100x5/105x5/110x5/105x8

3a)DB overhead press: 35x6/30x8/27.5x8/8

3b)Pullups: 2x7/ Chinups: 2x8

4a)Lsit hold: 3x15 seconds

4b)TRX reverse flyes: 3x12

5a)Cable overhead ext: 2x15

5b)DB bicep hammer curl: 2x20

Handstand walk practice

LOWER BODY SATURDAY

1)Box jumps: 3x5

2)Deadlifts:185x3/205x3/195x3/185x5

3)Squats: 115x10/135x8/155x6/165x4

4Glute ham raise: 3x10 (hands behind head)

5a)Band walks: 3x12
5b)Single leg hip thrust: 3x12

Treadmill sprints: 12 minutes, 10 second sprint, 60 second rest @ 10% incline, 12 mph

AUGUST 18-23

MONDAY UPPER BODY

1)OH barbell press: 80x4x3

(last set did 2 drop sets for a total of 9 reps)

2)Pullups: x35(8-6-5-5-5-4-2)

3a)Bar dips: 0x10/15x3x8

 3b)T-bar rows: 45x8/8/35x10/10

 4)"Shoulder shocker":

(3 rounds, 8 reps each, all done seated)

-Plate raise

-DB lateral raise

-DB clean+1/2 press

5a)Smith machine calf raises: 140x15/150x12/160x12/12/170x10

5b)Farmer walks: 70lbs x 3 x 40-45 seconds

6)Ab rollouts(negatives): 3x8/ 1x8 from toes to a wall

LOWER BODY WEDNESDAY

1)Front squat:95x8/115x6/125x6/125x6

2)BB hip thrust:135x10/165x8/195x6/215x6/235x6

4)Bulgarian split squat: 25x10/10/27.5x10

5a)Reverse hypers: 20x15/15/30x15

5b)Hanging leg raises: 4x8

6)Band seated abductions: 3x20-25

KB swings: 73 x 3 x10

UPPER BODY FRIDAY

1)BB hang power snatch: 85x3/85x3/90x2/90x2

2)Bench press: 105x3/115x3/125x1/115x4/105x7

3a)Handstand pushups: 4x5/ OH DB press: 30x10

3b)1 arm TRX inverted row: 5x10

4a)Cable overhead extension: 3x12-15

4b)DB hammer curl: 27.5x8/20x10/10

5a)Lsit hold: 3x15 seconds

5b)Band pull-aparts: 4x20

LOWER BODY SATURDAY

1)Box jumps: 3x5

2)Deadlifts: 175x3/185x3/205x3/195x3/3/3

3)Pause Squats:135x4x6(tried to hold a bit longer!)

4)BB hip thrust: 135x3x15(oooouuuch, the burn!!!)

5a)Glute ham raise: 3x12

5b)Prowler pushes: 12-15 seconds @250-300-320-340-300-300lbs

 6)Lateral band walks: 3x12-14

7)Single leg calf raises: 3x20

AUGUST 11-16

UPPER BODY MONDAY
1)OH barbell press: 65x6/75x3/85x3/75x6/65x8
2a)Feet elevated ring pushups w/pause: 12-12-10-10
2b)Wide pullups: 2x7/Ring pullups: 2x7
3a)Cable face pulls: 3x12
3b)Lateral raises: 3x12
4a)Plate carries: 25lb plate each hand x 4 x 20-25 seconds
4b)Smith machine calf raises: 160x10/170x10/10/90x20
5)Ab rollouts(negatives): 3x8

LOWER BODY WEDNESDAY
1)Squat jumps 3x6
2)Front squat: 115x5/5/120x5/125x5
3)BB hip thrust: 135x10/165x8/185x6/205x6/230x6
4)Walking DB lunges: 25x12/30x10/10
5a)Reverse hypers: 20x3x12
5b)Seated band abductions: 3x20
6)Hanging leg raises: 4x8
Finisher-low sled push 180 x 3 (down and back)

UPPER BODY FRIDAY
1)BB hang power snatch: 85x4x3
2)Bench press: 105x3/110x3/115x3/3/ 105x7
3a)Handstand pushups: 6-5-5/DB overhead press: 25x2x10
3b)Chinups x10/8/ Inverted row(feet elevated)x9/8/12(feet not elevated)
4a)TRX tricep ext: 3x12
4b)TRX bicep curl: 3x12
5a)Lsit hold: 3x15 seconds
5b)Band pull-aparts: 3x15

LOWER BODY SATURDAY
1)Box jumps 3x5
2)Deadlifts: 155x5/175x5/195x3/3/185x5
3)Pause Squats: 135x4x6
4)BB hip thrust: 145x3x12
5a)Glute ham raise: 3x15-12-12
5b)Prowler pushes: 320lbs x 5 (12-15 second push)
6)Lateral band walks: 3x12

AUGUST 4-9

MONDAY UPPER
1)Hang power clean: 115x4x4
2)OH BB press: 65x5/75x5/85x3/90x3/75x6/65x8
3a)Dips: 15x4x8
3b)Pullups: 4x7
4)Cable face pulls: 3x12
5)Farmer's walks: 70 x 3 x 40 seconds
6a)Smith machine calf raise: 5x10
6b)Hanging leg raises: 3x8


WEDNESDAY LOWER
1)Squat jumps 3x5
2)Front squat: 115x2x5/115x8
3)BB hip thrust: 155x10/185x8/205x6/225x6
4)Bulgarian split squat: 25(each hand)x3x10/ 1x12 w/one 25lb
5a)Reverse hypers: 20x3x15
5b)Seated band abductions: 3x20
6a)Ball pike: 3x12
6b)Lunge jumps: 3x8/leg
7)Leg extensions: 1 giant set to 30 reps


FRIDAY UPPER
1)Snatch: 85x4x2
2)Bench press: 115x3/120x3/110x5/100x8
3a)Handstand pushups: 6/5/5/5
3b)Feet elevated inverted rows on rings: x10/8/8/ Chinups x10
4a)Hammer curls: 22.5x3x8
4b)Lsit hold: 3x15 seconds
5a)OH cable tricep extension: 3x12
5b)Pullaparts: 3x20

SATURDAY LOWER
1)Box jump 3x5
2)Sumo deadlift: 155x5/175x3/195x2/205x1/215x1/185x2x5
3)Pause squats: 135x4x6
4)BB hip thrust: 135x12/145x12/12
5a)Glute ham raise: 3x12
5b)Band walks: 3x15
Prowler push- 270 x 5 (12 seconds, 60-90 second rest)