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