June 9-14

MONDAY UPPER BODY

1)Hang power cleans: 115x4x3

2)Weighted neutral grip pullups:
15x5/22.5x5/27.5x5/5/ 0x7

3)BB overhead press: 65x5/75x5/80x5/70x8

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

4b)DB chest press: 45x3x8
5a)Standing calf raise: 4x12
5b)Pull-aparts: x20-15-12
1 arm plate carries: 3x25 seconds

 

 

WEDNESDAY LOWER BODY

1)Broad jumps: 3x5

2)Squats: 155x6/160x6/145x8/135x12

3)Single leg front loaded reverse lunge: 65x8/75x8/85x8/8

4)BB hip thrusts: 135x10/155x10/175x8/8/ 135x12

5a)Glute ham raise: 3x12

5b)Band clams: 3x20/leg

Finisher: 100 walking lunges

FRIDAY UPPER BODY

1)1 arm DB hang snatch: 35x5/40x5/45x5/50x5

2)1 arm DB press: 30x6/40x6/35x8/30x10

3a)T-bar row: 50x10/45x10/8/8

3b)Dips: 3x12
4a)EZ bar curls: 3x12-15

4b)Lsit: 4x10-12 seconds

5a)Cable face pulls: 3x15
6)Cable crunch: 2x20/ Reverse crunches: 2x12

Handstand hold practice 3x12-15 seconds

 

SATURDAY LOWER BODY
Box jump 3x5
1) Sumo deadlift 165x5/185x5/190x5/5
2) Leg press : 180x12/230x12/250x12/270x12/290x12
3a)Pull-throughs 3x12
3b)Band walks 3x12/ 1x20
4)Single leg hip thrust: 4x10-12
Prowler pushes-
10-12 seconds, 45-60 second rest-worked up to 2 sets w/320lbs
Seated calf raise: giant set to 40 reps