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!