1 Rep Max Week

*Slightly sprained my ankle last weekend, so I only tested my 1 rep maxes on upper body day* :(

Monday Upper

1)BB hang power snatch: 75x3x5/85x3/90x2/2

2)Push press: 135x1 (PR!) / 140-failed 

3a)Close Grip Bench: 140x1(felt easy), 145x1-barely got it!

3b)Incline DB Row (w/2 sec hold): 40x5x8 (forgot the last set, oops)

4a)Battle Ropes: 5x20 seconds

4b)Pull-aparts: x85

5a)Front lever: 4x10 seconds

5b)Band clams 3x20

Wednesday Lower

1)Squat- worked up to 180x2x1 (being careful with my ankle, so I didn't max out)

2)Deadlift- 205 x 4 x 1

4)Bulgarian split squat- 27.5x1x8/ w/barbell: 60x4x8

5a)Lsit- 4x10 seconds

5b)Back extensions -1x15/25x2x12

6a)Single leg hip thrusts 3x10

6b)Band lateral walks: 3x12-15/leg

  Friday Upper

1)Handstand pushups: 6-6-6-5-5-5

2a)Chinup: 10x6

2b)Incline DB chest press: 45x5x6

3)Bar dips:  4x10

4)Incline seated hammer curl: 3x10

5a)Bentover reverse flyes: 3x12

5b)Stir the pot plank: 3x30 seconds

6)Front lever hold bicycles: 3x10

Saturday Lower

1)Leg press: 230x12/250x12/270x12/280x12

2)Hip thrusts: 135x10/ 155x8/175x5/195x5/215x5/225x5/ 155x15

3a)Prowler pushes: worked up to 270lbs x 5 w/ high handles, 180 x 3 w/ low handles
(I go for about 8-12 seconds, or however long it takes me to get to the end of the turf, then rest 45-60 seconds)

3b)Farmer's walks: 70lbs x 3x 20-30 seconds/ Plate carries: 25 x 3 x 20ish seconds

4)Seated band abductions: 3x30

5a)Ball pikes: 3x12

5b)Band forward walks: 2x20

*Handstand walk practice*