July 7-11 Lots Of Muscle Ups!

 Upper Body
Muscle ups x3(in a row)

1)BB overhead press: 5x5 @ 70-75-80-85-80
3)Weighted neutral grip pull-ups: 15lbs x 4 x 6
4a)Cable row: 4x10
4b)DB incline bench press:40x8/45x8/40x8/35x12
5a)Farmers walks: 70lbs x 3x 40 seconds
5b)Standing calf raises: 5x8-12
6)Reverse crunch on bench: 3x15

Tues- got 5 muscle ups in a row-(just playing around shooting some vidoes to send to MuscleTech)

Lower Body
1)Squat jumps: 3x6
2)Box Squat: 135x6/155x5/165x5/165x5/ No box-135x12 (I wimped out!)
3)BB hip thrust: 135x12/165x8/195x8/215x6/175x12
4)DB walking lunges: 30x2x10/ DB single leg reverse lunge: 30x2x10
5a)Reverse hypers: 3x15 (with just 10lbs added)
5b)Seated band abductions: 3x20
Finisher:
Reverse sled drags- 180lbs x 5 sets x 15 seconds

 Upper Body
1)DB hang power snatch: 40x5/50x3/50x3
2) Bench press: 100x6/110x6/115x5/95x8
3a)TRX row w/feet elevated: 4x10
3b)Landmine press: +25x8/+15x3x10
4a)DB bicep seated incline curls: 3x10
4b)Lateral raises: 3x12-12-15(dropped weight each set)
5a)Pull-aparts: 3x20
5b)Lsit: 3x15 seconds
6)Stir the pot plank: 2x30 seconds

 

Lower Body
1)Sumo deadlifts: 200x2x5
2)Hip thrusts: 145x3x12
3a)Glute ham raise: 3x12
3b)Goblet squats: 45x3x15
4)Lateral band walks: 3x12 each way (in between prowler warmups)
Finisher-
Prowler push(low handles-these suck!) 180-190-190-190-200-200 x 12-15ish seconds
Seated calf raises: 1x50 (1 giant set)