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