May 26-31

MONDAY UPPER BODY
1)Hang power cleans: 105x3/3/115x3/3
2)Weighted overhand grip pullups: 10x4x5/ BW x 1x8
3)BB overhead press: (2 cluster sets)
 65lbs x 5x5-5-4-3-3 (w/20-30 second rest)-3 minute rest- 65x5-4-3-3-3
4)1 arm DB row: 55x8/60x8/55x8/50x10
5)DB chest press: 40x10/10/8/ +1 set of pushups x10(because I suck at pushups!)
6)DB clean to external rotation: 2x10
*Finisher:
1 arm KB bottom's up carries: 2x 20 seconds/ 2 arm Farmer's walk: 2x 45-50 seconds w/53lbs
+Modified "dragonfly"/reverse crunch: 3x10-12
Cable crunches for fun 1x30

WEDNESDAY LOWER BODY

1)Squat jumps: 3x5
2)Squats: 155x 3x6/6/135x10
3)Single leg front loaded reverse lunge: 75x4x8
4)BB hip thrusts:135x10/155x8/175x8/135x12
5a)Glute ham raise: 3x12
5b)Hanging leg raise: 3x10
6a)Cable pullthroughs: 3x15
6b)Mini band walks: 2x12 lateral/2x15 forward
Finisher: 80 walking lunges

FRIDAY UPPER BODY
1)BB hang power snatch: 85x4x3
2)1 arm DB press: 35x8/8/30x10/10
3a)T-bar row: 45x10/10/10/8
3b)Dips: 4x10
4a)EZ bar curls: 2x12 + 1x20
4b)Lsit: 3x12 seconds
5a)Cable face pulls: 3x15/12/12
5b)Lateral raise: x12/12 + 8(drop set)
+Handstand walk practice

SATURDAY LOWER BODY

1) Deadlift: 155x5/175x5/195x5/205x3/3
2) Front squat: 105x3x8
3)Back extensions w/weight:  25x3x12
3b)Seated band abductions: 3x25
4)Single leg foot elevated glute bridge 3x10-12
Finisher:
Prowler pushes-
270x2-290x2-310x2-320x1 (10-12 second push, 60 second rest)