AUGUST 11-16

UPPER BODY MONDAY
1)OH barbell press: 65x6/75x3/85x3/75x6/65x8
2a)Feet elevated ring pushups w/pause: 12-12-10-10
2b)Wide pullups: 2x7/Ring pullups: 2x7
3a)Cable face pulls: 3x12
3b)Lateral raises: 3x12
4a)Plate carries: 25lb plate each hand x 4 x 20-25 seconds
4b)Smith machine calf raises: 160x10/170x10/10/90x20
5)Ab rollouts(negatives): 3x8

LOWER BODY WEDNESDAY
1)Squat jumps 3x6
2)Front squat: 115x5/5/120x5/125x5
3)BB hip thrust: 135x10/165x8/185x6/205x6/230x6
4)Walking DB lunges: 25x12/30x10/10
5a)Reverse hypers: 20x3x12
5b)Seated band abductions: 3x20
6)Hanging leg raises: 4x8
Finisher-low sled push 180 x 3 (down and back)

UPPER BODY FRIDAY
1)BB hang power snatch: 85x4x3
2)Bench press: 105x3/110x3/115x3/3/ 105x7
3a)Handstand pushups: 6-5-5/DB overhead press: 25x2x10
3b)Chinups x10/8/ Inverted row(feet elevated)x9/8/12(feet not elevated)
4a)TRX tricep ext: 3x12
4b)TRX bicep curl: 3x12
5a)Lsit hold: 3x15 seconds
5b)Band pull-aparts: 3x15

LOWER BODY SATURDAY
1)Box jumps 3x5
2)Deadlifts: 155x5/175x5/195x3/3/185x5
3)Pause Squats: 135x4x6
4)BB hip thrust: 145x3x12
5a)Glute ham raise: 3x15-12-12
5b)Prowler pushes: 320lbs x 5 (12-15 second push)
6)Lateral band walks: 3x12