June 2-7

MONDAY UPPER BODY

1)Hang power cleans: 115x3x3

2)Weighted neutral grip pullups: 15x5/22.5x4/27.5 x4/4/4/ 0x6

3)BB overhead press: 75x3x5/ 65x8

4a)1 arm DB row: 50x8/60x8/8/55x12

4b)DB chest pres: 40x8/45x8/8/ Pushups- 1x15+5

5)DB clean to external rotation: 2x12

*Finisher:

1 arm plate carries: 3 x 20 seconds / 2 arm: 1x 20 seconds +

Standing calf raise machine 3x15

WEDNESDAY LOWER BODY

1)Squat jumps: 3x6

2)Squats: 155x5/160x6/135x12

3)Single leg front loaded reverse lunge: 75x8/80x3x8

4)BB hip thrusts:135x12/155x3x10

5a)Glute ham raise: 3x12

5b)Lateral and forward band walks

Finisher: 90 walking lunges

FRIDAY UPPER BODY

1)BB hang power snatch: 85x4x3

2)1 arm DB press: 35x8/8/7/7

3a)T-bar row: 45x4x10

3b)Dips: 3x12
4a)EZ bar curls: x12/10+drop set x10

4b)Lsit: 4x10-12 seconds

5a)Cable face pulls: Giant set to 40 reps

+Handstand walk practice

 

SATURDAY LOWER BODY

Worked out at home:
1)Single leg squat to chair: 3x8 holding 20lb dumbbell
2)Single leg RDL: 3x12 w/25s in each hand
3a)Single leg hip thrust: 3x12
3b)Seated band abductions: 3x25-30
4)Reverse sled drags: 10x 20 seconds, 45ish second rest w/90lbs added
5)Single leg calf raise: 2x20(still being careful with my ankle)
6)Ab wheel rollouts: 3x12