AUGUST 4-9

MONDAY UPPER
1)Hang power clean: 115x4x4
2)OH BB press: 65x5/75x5/85x3/90x3/75x6/65x8
3a)Dips: 15x4x8
3b)Pullups: 4x7
4)Cable face pulls: 3x12
5)Farmer's walks: 70 x 3 x 40 seconds
6a)Smith machine calf raise: 5x10
6b)Hanging leg raises: 3x8


WEDNESDAY LOWER
1)Squat jumps 3x5
2)Front squat: 115x2x5/115x8
3)BB hip thrust: 155x10/185x8/205x6/225x6
4)Bulgarian split squat: 25(each hand)x3x10/ 1x12 w/one 25lb
5a)Reverse hypers: 20x3x15
5b)Seated band abductions: 3x20
6a)Ball pike: 3x12
6b)Lunge jumps: 3x8/leg
7)Leg extensions: 1 giant set to 30 reps


FRIDAY UPPER
1)Snatch: 85x4x2
2)Bench press: 115x3/120x3/110x5/100x8
3a)Handstand pushups: 6/5/5/5
3b)Feet elevated inverted rows on rings: x10/8/8/ Chinups x10
4a)Hammer curls: 22.5x3x8
4b)Lsit hold: 3x15 seconds
5a)OH cable tricep extension: 3x12
5b)Pullaparts: 3x20

SATURDAY LOWER
1)Box jump 3x5
2)Sumo deadlift: 155x5/175x3/195x2/205x1/215x1/185x2x5
3)Pause squats: 135x4x6
4)BB hip thrust: 135x12/145x12/12
5a)Glute ham raise: 3x12
5b)Band walks: 3x15
Prowler push- 270 x 5 (12 seconds, 60-90 second rest)