June 30-July 5

 Upper Body

1)Hang power cleans-75x5/95x5/115x5/115x5-last set was ugly!
2)BB overhead press: 65x5-75x5-85x5-85x4-75x5
3)Weighted neutral grip pull-ups: 15lbs x 4 x 6
4a)Chest supported DB Row: 40x8/35x8/35x10/35x10 (hated the bench I was using!)
4b)DB incline bench press:40x8/45x8/45x8/40x10
5a)Farmers walks: 70lbs x 3x30 seconds/ 53lbs x 1 x 60seconds
5b)Calf raises: 5x8-12
6)Reverse crunch on bench: 2x15

Lower Body
1)Box jumps: 3x5
2)Box Squat: 135x6/155x6/165x6/ No box-135x15
3)BB hip thrust: 135x12/165x8/195x6/215x6/185x10
4)DB single leg reverse lunge from deficit: 25x10/27.5x10/30x8/30x9
5a)Cable pull-throughs: 3x15
5b)Seated band abductions: 3x20
Finisher:
Tabata Bulgarian split squats-(20:10 for 4 minutes, alternating legs each round)
14-12-11-11 (I'm a wimp when it comes to pushing through the "burn", so this was tough!)

 Upper Body
1)Hang power snatch: 75x5/85x3/3/3  *Muscle ups-4 in a row again!
2) Bench press: 95x6/110x6/110x6/105x6
3a) Chinups: 4x8
3b)Landmine press: Bar+25lbs x6/ bar+15lbs x9/ 9/ bar+10lbs x10
4a)DB bicep seated incline curls: 3x10
4b)Lateral raises: 3x12
5a)Pull-aparts: 3x20
5b)Lsit: 3x12 seconds
Handstands and front lever practice

 

Lower Body
1)Sumo deadlifts: 175 x 3x5 (felt heavy after a week off from them!) :/

Lifting heavy won't make you manly!

2)Leg press: 230x12/270x12/300x12/300x15
3)BB hip thrusts: 145x3x12
4a)Seated leg curl: 3x12
4b)Lateral band walks: 4x12-15 each way
Finisher-Prowler push: 6 sets @ 250-270-290x4
Seated calf raises: 1x50 (1 giant set)