Phase 4, Week 2

Monday Upper

1)BB hang power snatch: 85x 6 x2

2)Push press: 115 x 8 x 2

3a)Close Grip Bench: 120 x 8 x2

3b)Incline DB Row (w/2 sec hold): 40x5x8

3b)Front lever: 4x10 seconds

5a)Standing calf raises: x12-10-8-8

5b) KB bottom's up carries (single arm) 2 x 20ish seconds w/35lbs/ 1 arm overhead carries 2x30ish seconds w/40lbs, 1 set of plate carries w/25lbs x 30ish seconds

Wednesday Lower

1)Box jump: 2x5/1x3 @ 30 inches

2)Squat-  175x5x2

3)Barbell hip thrust: 135x10/155x8/175x8/195x6/200x6

4)Bulgarian split squat- 27.5x2x8/30x3x8

5a)Lsit- 4x10 seconds

5b)GHR -3x12

6)Sumo and monster walks: 2x12 each way

7)Seated calf raise: 1x50, rest pause set

 Friday Upper

1)Handstand pushups: x6/5/5/5/5/4

2a)Chinup: 8/7/  7 x 6

2b)Incline DB chest press: 40x6/45x4x5/40x8

3)Bar dips: x10/10/8

4)Incline seated hammer curl: 3x10

5)Front lever hold: 4x10 seconds 

6)TRX  Face pull to "W": Giant set to 40 reps

6)Stir the pot plank: 3x30 seconds

Saturday Lower

(At home workout)

1)Skater squats w/weight: 3x10

2)Dumbbell squat: 3x15

3)Single leg RDL: 25s in each hand  3 x 12

4a)Alternating KB swings: 3x20

4b)Band clams: 3x15

5)Single leg hip thrust: 3x12

Reverse sled drags- 100lbs x15-20 seconds x 10x

Phase 4, Week 1

Monday Upper

1)BB hang power snatch: 85x5x2

2)Push press: 115 x 6 x 2

3a)Incline Dumbbell Row (w/2 sec hold): 35 x 4 x 8

3b)Close Grip Bench: 120 x 6x2

4)Front lever 4x10 seconds

5)Standing calf raises: x12-10-8-8
+ Plate carries 5 x 30 seconds w/25lb plates 

Wednesday Lower

1)Box jump x5-12  (worked up to a high box)

2)Squat-  175x5x2

3)DL- 205x 3x3

4)Bulgarian split squat- 25x8/ 27.5 x3x8

5a)Lsit- 4x10 seconds

5b)GHR -3x12

6a)1 leg hip thrust-  3x10

6b)Lateral band walks: 3x12 each way

 Friday Upper

1)Handstand pushups: 5x5

2a)Chinup: 1x8/1x7/ 6x6 (slow on the eccentric)

2b)Incline DB chest press: 35x6/40x6/45x4x6 

3)Bar dips: 2x10

4)Incline seated hammer curl: 3x10

5a)Front lever hold: 3x10 seconds 

5b)Reverse TRX flyes 2x12

6)Stir the pot plank: 3x30 seconds

Handstand walk practice-actually got like 10 steps, woohoo!

Saturday Lower

(At home workout)

1)Jumping lunges: 4x6/leg

2)Off-set squats :35x10/8/8 (each side)

3)Single leg RDL: 20s in each hand x 3 x 12

4)Single leg foot elevated glute bridges: 3x12

5a)Seated band abductions: 30-25-25

5b)KB swings: 3x20

Reverse sled drags- 100lbs x15-20 seconds x 10x

Phase 3, Week 4: 3 Rep Max Week

Monday Upper Body
1)BB hang power snatch: 85x4x3
2a)Push press: 3 RM- 125lb/ 130x1(had to at least try it!)
2b)Wide grip pullups: 7x6
3a)Close grip bench: 3RM- 130lbs
3b)Front lever: 4x10 seconds
4)Standing calf raise: 5x12/10/10/8/8
+Farmer's walks : 55x3x30-40 seconds, then *attempted* bottom's up KB carries-SO hard!
50 pullaparts

Wednesday Lower Body

1)Depth Jumps: 3x3
2)Squats: 3 RM-190
3)Deadlifts: 180x5x3 (these felt really smooth)
4a)High Box Step Ups: 15s(holding at shoulders) x 4 x8
4b)L-sit: 4x10 seconds
5a)Glute ham raise: 3x12
5b)Band walks: lateral 2x12/front 2x20
6)Single leg hip thrusts: 3x12 (last 2 sets partials for last 4 reps)

Friday Upper Body
1a)Ring Dips: 5x8
1b)Mixed grip inverted rows w/feet elevated: 5x8
2a)Front lever, alternating extending legs : 4x10 seconds
4b)Handstand pushups: 7-6-5-5
5a)Dumbbell curls: 3x10 (dropped weight each set)
5b)Negative ab wheel rollouts: 3x10
6)DB lateral raise: x40 giant set
*Then practiced single arm pike hangs*

Saturday Lower Body/Conditioning
(At home workout)
1)Walking lunges: 25(per hand)x4x12/leg
2)Single leg RDL: 35x3x12
3)Single leg foot elevated glute bridge:3x12
4)Band clams:3x20
5)1 arm KB swings: 35x3x12
6)Reverse sled drags: 8x15-20ish seconds, 45-60 second rest
7)Single leg calf raise off step: 3x20/leg

Phase 3, Week 3

Monday Upper Body
1)BB hang power snatch: 85x5x3
2a)Push press: 110x5x3
2b)Neutral grip pullups: 9x5 w/10lbs
3a)Close grip bench: 120x3x3
3b)Front lever: 4x10 seconds
4)Standing calf raise: 5x10
+Farmer's walks x45-60seconds x4

 

Wednesday Lower Body

1)Bounds: 3x5
2)Squats: 165x 4x3
3)Deadlifts: 170x6x3
4a)High Box Step Ups: 15s x4x8
4b)L-sit: 4x10 seconds
5a)Glute ham raise: 4x10
5b)Lateral walks 2x12/Front walks 2x20
6)Single leg hip thrusts: 2x10+2 partials/ 1x8+4 partials (oh, the buuurn!)

Friday Upper Body
Muscle ups(strict) x5
1a)Ring Dips 5x8
1b)Mixed grip inverted rows w/feet elevated: 5x8
2a)Front lever: 4x10 seconds
4b)Handstand pushups: x7/5/5/5
5a)Dumbbell curls: 3x10
5b)DB lateral raise: 3x12
6) TRX reverse flyes: 2x12
7)Ab wheel rollout negatives: 3x10
 + double unders between sets x30

Saturday Lower Body
1)Leg press: 230x12/260x12-12-15
2)BB hip thrust: 135x12/155x10/175x8/8/155x12/12
3a)KB swings: 53x3x12
3b)Med-ball slams: 25x3x10
4)Prowler push down and back (high handles, then low handles) x5 @170lbs
5)Seated band abductions 3x20-25