MONDAY UPPER BODY
1)OH barbell press: 80x4x3
(last set did 2 drop sets for a total of 9 reps)
2)Pullups: x35(8-6-5-5-5-4-2)
3a)Bar dips: 0x10/15x3x8
3b)T-bar rows: 45x8/8/35x10/10
4)"Shoulder shocker":
(3 rounds, 8 reps each, all done seated)
-Plate raise
-DB lateral raise
-DB clean+1/2 press
5a)Smith machine calf raises: 140x15/150x12/160x12/12/170x10
5b)Farmer walks: 70lbs x 3 x 40-45 seconds
6)Ab rollouts(negatives): 3x8/ 1x8 from toes to a wall
LOWER BODY WEDNESDAY
1)Front squat:95x8/115x6/125x6/125x6
2)BB hip thrust:135x10/165x8/195x6/215x6/235x6
4)Bulgarian split squat: 25x10/10/27.5x10
5a)Reverse hypers: 20x15/15/30x15
5b)Hanging leg raises: 4x8
6)Band seated abductions: 3x20-25
KB swings: 73 x 3 x10
UPPER BODY FRIDAY
1)BB hang power snatch: 85x3/85x3/90x2/90x2
2)Bench press: 105x3/115x3/125x1/115x4/105x7
3a)Handstand pushups: 4x5/ OH DB press: 30x10
3b)1 arm TRX inverted row: 5x10
4a)Cable overhead extension: 3x12-15
4b)DB hammer curl: 27.5x8/20x10/10
5a)Lsit hold: 3x15 seconds
5b)Band pull-aparts: 4x20
LOWER BODY SATURDAY
1)Box jumps: 3x5
2)Deadlifts: 175x3/185x3/205x3/195x3/3/3
3)Pause Squats:135x4x6(tried to hold a bit longer!)
4)BB hip thrust: 135x3x15(oooouuuch, the burn!!!)
5a)Glute ham raise: 3x12
5b)Prowler pushes: 12-15 seconds @250-300-320-340-300-300lbs
6)Lateral band walks: 3x12-14
7)Single leg calf raises: 3x20
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