June 16-21

Upper Body
1)Hang cleans- 115x4x3 (plus one push jerk every set)
2)BB overhead press: 5x5 @65-75-80-80-75lbs
3)Weighted neutral grip pull-ups: 15 x 5x5
4a)Chest supported DB Row: 35x10/40x10/40x10/35x10
4b)DB incline bench press: 40x10/45x8/ 45x7/40x8
5a)Farmers walks:
1 arm x2x35ish seconds w/50lbs
2 arm: 2x60ish seconds w/50lbs
5b)Calf raises: 5x10
Abs-Stir the pot plank 3x30 seconds

Lower Body
1)Box jumps: 3x5 (higher box each set)
2)Box Squat: 125x6/145x6/165x6 / Front squat: 125x6/95x8
3)BB hip thrust: 155x8/175x8/195x8/8
4)Reverse DB lunge from deficit: 25x10/30x3x8 (Off of two 45lb plates stacked)
5a)Pullthroughs: 3x15
5b)Seated band abductions: 3x15-20
Finisher: 30 Bulgarian split squats/leg

 
Upper Body
1)BB hang power snatch: 75x3/85x2/90x1/1/1
2) Bench press: 95x6/105x6/110x6/95x10
3a) TRX row: 4x10
3b)Landmine press: Bar(+15lbs)x 4x8-10
4a)TRX bicep curls: 3x12
4b)Lateral raises: 3x12
5a)Ball ab pikes: 3x12
5b)Pull-aparts: 3x20
Handstand hold practice
 

Lower Body
1) Sumo deadlift: 5x5 @135-155-175-190-190
2) Leg press: 230x12/270x12/300x15/300x15
3) BB hip thrust: 135x3x12
4)GHR: 3x12
4b)Band walks: 3x15(each side)
Finisher-Prowler push 10-12 seconds, 60 second rest
@ 230-250-270-290-310-270-180(last 2 sets using low handles)