Phase 3, Week 2

Monday Upper Body
1)BB hang power snatch: 80x5x3
2a)Push press: 105x8x3
2b)Neutral grip pullups: 8x5 w/10lbs
3a)Close grip bench: 115x6x3
3b)Front lever: 4x10 seconds
Farmer's walks x45-60seconds x3
+ 30 double unders x4

Wednesday Lower Body

1)Bounds 3x5
2)Squats 160x 6x3
3)Deadlifts 155x3/165x3/3/3
4a)High Box Step Ups: 20x6/15x8/8/8
4b)L-sit 3x10 seconds
5a)Glute ham raise: 4x10
5b)Sumo walks 3x20
6)Single leg hip thrusts 3x10

Friday Upper Body
Muscle ups(strict) x5
1a)Ring Dips 3x6/2x8
1b)Mixed grip inverted rows w/feet elevated: 5x8
2a)Front lever: 4x10 seconds
4b)Handstand pushups: 7-6-5-5
5a)Seated dumbbell curls: 3x8-10+ drop set on last set
5b)Ab wheel rollouts: 1x12/ 2x8(from toes)/ 1x12
6)Lateral raises: 3x12
7) TRX reverse flyes: 2x12

Saturday Lower Body

1)Box jump: 3x5
2)Leg press: 250x3x12
3)BB hip thrust: 135x12/155x10/175x8/195x8/8
4a)KB swings 53x4x12
4b)Band clams 3x20
Prowler push:
10 minutes, as many times as possible w/270lbs: 8x
Seated calf raise: giant set to 50 reps

Phase 3, Week 1

Monday Upper Body

1)1 arm DB snatch: 50x4x3
2a)Push press: 105x6x3
2b)Wide grip pullups: 7x5
3a)Close grip bench: 115x4x3
3b)Front lever: 4x10 seconds
4a)Standing calf raise machine: 5x12
4b)1 arm overhead carry w/KB: 3x35-40ish seconds w/40lb

Wednesday Lower Body
(Back was tight and sore today, so I didn't go super heavy on squats, and I skipped my deadlifts)
1)Bounds 3x5
2)Squats 155x 6x3
3)Step Ups: 20x8/25x8/30x8/8
4)BB hip thrust: 135x10/155x10/175x8/8+drop set: 155x8/135x8
5a)Glute ham raise: 3x10
5b)Lateral band walks: 3x12 each way
Forgot to do my Lsits, too! Oops!

Friday Upper Body
1a)Ring Dips 6x6
1b)Mixed grip inverted rows: 5x8
2a)Front lever: 4x10 seconds
4b)Handstand pushups: 1x7/3x6
5a)Seated incline dumbbell curls: 3x10
5b)Ab wheel rollouts: 2x8(on toes)/ 2x12(on knees)
6)Lateral raises: 15lbsx3x12
7) Pullaparts x50
Handstand and double under practice

Saturday Lower Body
1)Box jumps 3x5
2)Leg press 3x15
3)KB swings 4x12
4a)Single leg glute bridge, foot elevated 3x12
4b)Band clams 3x20
5)Prowler push: 8x10-12 seconds, worked up to 310lbs  x4 sets
6)Seated calf raise: giant set x50

4 Rep Max Week

Monday Upper

1)1 arm db snatch: 35x4/40x4/45x4/50x4

3a)Push press: 1x4 RM-120 PR!
(tried 125 and got 3 because the stupid plates slid! Pretty sure I could've got it!)

3b)Weighted neutral grip pullups:  10x6x5

4a)Bench press:  1x4 RM-125 PR!

4b)Front lever 4x10 seconds

5a)Farmer's walks: 50x4x40ish seconds

5b)Seated calf raise: 10x10

Handstand practice

Wednesday Lower

1)Broad jump: 3x5

2)Squat:  1x4 RM-185 (not a PR, but I'll take it having not spot!)

3)Deadlift: deload week

4)BB hip thrust: 135x10/155x8/175x8/185x8+ drop set:155x8/135x8

5a)Single Leg Reverse Deficit Lunge: 25x3/30x3x8 (stepping off of 3 plates)

5b)L-sit 3x10 seconds

6a)Glute ham raise: x12/10/10

6b)Band lateral walks: 4x12 

Friday Upper

 1a)1 arm DB row: 60x8/65x6/6/6/60x8

1b)Handstand pushups: 5x6

2a)Feet elevated pushups: 4x10

2b)Front lever: 4x10 seconds

3a)EZ bar curl: x8/10/15 (dropped weight each set)

3b)Lateral raise: 3x12(last set 2 drop sets)

4)Cable face pull: giant set to 45 reps

5)TRX pike: 3x12


Saturday Lower

Worked out at home today because it was just too nice to go to the gym!

1)Dumbbell squat: 3x15(holding at shoulders)

2a)Lunge jumps 3x12(6/leg)

2b)KB swings 3x15

3a)Single leg foot elevated glute bridges: 3x12

3b)Seated band abductions: 3x25

4)Reverse sled drags in crouched position:
 ~15-20 seconds x8, w/30-45 second rest between sets

5)Single leg calf raises off step x50 per leg


 

Phase 2 Week 3

Monday Upper
1)BB hang power snatch -80lbs x5x4
2a)Push press- 110x 3x4
2b) Neutral grip pullups- 10lbs x9x4
3a)Bench press- 115x 2x4
3b)Front lever- 4x10 seconds
4a)Standing calf raise- 5x10
4b)Farmer's walks- 50lbs x 45 seconds
5)Smith machine calf raise-rest pause set to 50 reps

Wednesday Lower

1)Broad jump: 3x5
2)Squat: 165x 2x4
3)Deadlift:170x3x5
4a)Reverse lunge from deficit: 25x1x8/30x3x8
4b)L-sit: 4x10 seconds
5)Glute ham raise: 3x10
6a)Single leg hip thrust: 4x10
6b)Lateral band walks: 4x12 each way
7)Back extensions: 1x20/1x30

Friday Upper

*Strict muscle ups x4 (singles)

1a)1 arm DB row: 55x8/60x4x6
1b)DB overhead press: 35x3x6/30x2x8
2a)Feet elevated pushups on dumbbells: 4x10
2b)Front lever: 4x10 seconds
3a)EZ bar curl: 3x12
3b)Lateral raises: 15x3x12
4a)TRX reverse flyes: 2x12
4b)Ab rollouts: 3x8 on toes/ 1x15 on knees

Saturday Lower

1)Box jumps: 3x5
2)BB hip thrust: 3x8-10 (these felt crappy today!)
3)Walking lunge: 25x3x15(per leg)
4)KB 1 arm swing: 3x12
4b)Seated band abductions: 4x20
5)Sled push :
10-12 seconds, about 60 second rest @ 230x1/280x1/300lbs x4
 

haha!

Phase 2 Week 2

Monday Upper
1) BB hang power snatch :75x3x4/ 80x2x4

2a)Push press:  105x6x4

2b)Weighted pullups:  10lbs x5x4 (wide grip)/ 3x4(neutral grip)

4a)Bench press: 110x4x4(forgot it was supposed to be 5x4, oops!)

4b)Front lever: 4x10 seconds

5a)Standing calf raises: 10x10

5b)1 arm farmer's walk: 45lbsx4x 35 seconds each hand

Handstand practice

Wednesday Lower Body

1)Broad jump: 3x5

1b)GHR: 3x10

2)Squat: 160 x 5x4

3)Deadlift: 155 x 4x5

4a)Reverse dumbbell lunge from low step: 25x8/30x3x8

4b)L-sit: 4x10 s

5)1 leg hip thrust: 3x10

6a)Back extensions: 3x15

6b)Lateral band walks: 3x12

Friday Upper Body

1a)1 arm db row 50x8/60x6/65x6/6/60x8

1b)Handstand pushups x7/6/6 DB overhead press: 30x8/8

2a)Feet elevated pushups on dumbells: 4x10

2b)Front lever 4x10s

3a)EZ bar curl 3x10

3b)Cable face pulls 3x15

4a)Lateral raises 2x15

4b)Dragonfly crunch 2x10/TRX pike 2x10

Saturday Lower Body

1)Box jump 3x5

2)Leg press 230x3x15

3)Barbell hip thrust 155x12/175x10/195x2x8 with 10 second hold on last rep

4a)KB swings 53x1x15/3x12

4b)Seated band abductions 3x25

5)Sled push 270lbs x 10-ish seconds x6

6)Seated calf raise 10x10