Back From Deload and New Workouts

Took a deload week last week, and I'm excited to be back in the gym and back at it!

MONDAY UPPER BODY
1)Muscle-ups 3x2
2)Weighted neutral grip pullups: 4x5 w/15lbs
3)BB overhead press: cluster set- 60lbs x 5x5-5-4-4-4 w/20 second rest, then rest 3 minutes,
then another set 5x5 (longer rests on second set because some guy kept talking to me!)
4)DB chest pres: 40x8/45x8/40x8/35x10/10
5)1 arm DB row: 55x8/8/50x10/10
6)1 arm Farmer's walk: 2x 30 seconds w/50lbs/ 1 arm OH carry: 2 x 45 seconds w/35lbs
7a)DB lateral raise: 2x15
7b)Stir the pot plank: 3x30 seconds

WEDNESDAY LOWER BODY
1)Squat jumps: 3x5
2)Squats: 135x6/155x6/6/135x10
3)BB hip thrusts: 125x12/145x10/155x10/10
4)Single leg front loaded reverse lunge: 75x4x8
5a)Glute ham raise: 3x12
5b)Ball pike: 3x12
6a)Cable pullthroughs: 3x15
6b)Mini band walks: 2x12 lateral/2x15 forward
Finisher: 70 walking lunges


FRIDAY UPPER BODY
1)BB hang power snatch: 85x3x3
2)1 arm DB press: 35x7/7/30x8/8
3a)T-bar row: 45x8/55x6/6/ 45x10/8
3b)Dips: x10/10/12
4a)EZ bar curls: 3x10-12
4b)Cable face pulls: 3x15
5a)Front lever practice
5b)Handstand walk practice

SATURDAY LOWER BODY
-Skipped because I was still too sore from Wednesday! Just did some mobility and glute stuff Sunday. Here's a selife instead! :)