Phase 2 Week 1

Phase 2 -4 Rep Month

Monday Upper Body

1)Standing calf raise- 10x10

2)Barbell hang power snatch- 75lbsx5x4

3a)Push press- 105lbsx4x4

3b)Weighted Wide Grip Pullup -10lbsx7x4

4a)Bench press 110lbsx3x4

4b)Front lever 4x10 seconds

Farmer's walks 50lbs x 3x50 seconds +
Handstand practice

 Wednesday Lower Body

1a)Broad jump 3x5

1b)GHR 3x10

2)Squat 160lbsx3x4

3)Deadlift 145lbsx6x5

4a)Reverse Lunge from low step 4x8 w/25/27.5/30/30lbs

4b)L-sit 4x10 s

5)Single leg hip thrust(upper and lower elevated): 3x12

6)Back ext 3x15+ lateral band walks 4x12 each way

Few sets of double unders

 Friday Upper Body

Muscle ups x4

1a)1 arm db row 55x8/65x6/60x7/60x8

1b)HSPU 3X6/ DB OH press: 30x8/8

2a)Feet elevated pushups on dumbbells: 4x10

2b)Front lever 3x10 seconds

3a)EZ bar curl 3x12/12/10

3b)Cable face pulls 3x15

4)Ab rollouts 3x6 on toes/ knees 1x12

Saturday Lower + Conditioning

1)Leg press 180x12/230x15/12/12

2)BB Hip thrust 155x10/175x10/195x8/205x8

3)KB swing 53x15/15/15/12

3b)Band clam 3x20

4)Heavy prowler push:
high handles 230-270lbs x 5 x8-10 seconds, then 2x low handles w/180lbs

5)Seated calf raise 10x10