Phase 4, Week 3

Monday Upper

1)BB hang power snatch: 85x6x2

2)Push press: 120 x 5 x 2

3a)Close Grip Bench: 125 x 5 x2

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

4)Front lever: 4x10 seconds

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

5b)Off-set farmer's walks 2x60 seconds

Wednesday Lower

1)Box jump: 3x5(worked up to 30")

2)Squat-  180x5x2

3)Deadlift- 180 x 4 x 1 (very easy)

4)Bulgarian split squat- w/barbell: 50x8/60x4x8

5a)Lsit- 4x10 seconds

5b)GHR -3x12

6a)Single leg hip thrusts 3x12/10/10

6b)Sumo and monster walks: 2x12 lateral each way/ 2x15 forward

  Friday Upper

1)Handstand pushups: 6-6-4-4-3-3 (did the last 4 sets from a deficit-sooo hard!)

2a)Chinup: 8-7-7-7-6-6-6-6-6

2b)Incline DB chest press: 40x8/45x6-6-6/40x8-8

3)Bar dips:  3x10

4)Incline seated hammer curl: 3x10

5a)Bentover reverse flyes: 3x12

5b)Front lever hold: 4x12 seconds 

6)Stir the pot plank: 3x30 seconds

Saturday Lower
1)BB hip thrust: 135x12/155x10/175x10-10/195x8-8

2)Leg press: 180x12/230x12/250x12/270x12-12

3)KB swings: 53lb x 5 x12

4)Prowler push: 230x4/ 250x2/ 280x2 (8-10 seconds x 60 second rest)

5)BAnd abductions: 30-25-20

6)Cable standing abductions: 2x12