July 23-28

 

Upper Body
1)Hang cleans-95x5/115x5/120x3/120x3
2)BB overhead press: 5x5 @ 65-75-85-80-80
3)Weighted neutral grip pull-ups:5x5 @15-20-20-20-20
4a)Chest supported DB Row:  40x10/10/10/35x10
4b)DB incline bench press:40x8/10/9/35x10
5a)Farmers walks: 55lbs x3x30ish seconds
 5b)Calf raises: 5x10
Abs-Stir the pot plank 3x30 seconds + Handstand practice


Lower Body
1)Box jumps: 3x5
2)Box Squat: 135x8/155x6/165x5(used a lower box slightly below parallel)/ 1 set without box: 135x12
3)BB hip thrust: 155x8/175x8/195x8/ 205x8
4)DB walking lunges: 30x3x10
5a)Pullthroughs: 3x15
5b)Seated band abductions: 3x20
Finisher: 25 Bulgarian split squats(per leg) w/ Lsit hold between each leg, then 20 Bulgarian split squats/leg w/ Lsit hold

 
Upper Body
(lower back was hurting some, so I skipped snatches and did a lot of "pump" stuff today!)
1)BB hang power snatch:X
2) Bench press: 95x6/105x6/110x5/5/95x10
3a) TRX row: 4x10-12-12-12
3b)Landmine press: Bar+15lbs x 10-8-8-8
4a)DB bicep curls: 3x12-15
4b)TRX "W" pulls: 3x12
5a)Front lever hold(modified): 3x12 seconds
5b)DB lateral raises: 3x12-15
6)TRX ab pike: 3x12
 

Lower Body
(Lower back still bothering me a little, so I didn't push the weights today!)
1) Leg press: 270x3x15
2)Trap bar deadlifts: 2x8, then called it quits on those!
3)BB hip thrusts: 135x3x12/ Single leg: 1x12
4a)GHR: 15-15-12
4b)Lateral band walks: 3x15 each way
Finisher-Prowler push -
Warmup sets + KB swings(3x12)
Then: 270x5 (10-12 second push, ~1 minute rest)
Seated calf raises: 1x50 (1 giant set)