Week 4

MONDAY DEADLIFT DAY
1)Speed deficit deadlifts with bands:  115x6x1
2)RDL: 175x3x8
3)Single leg reverse hypers: 45x12/55x2x12
4)Barbell hip thrusts w/2 second hold: 185x5/205x5/215x4x5 (10 second hold last rep, last set)
5a)Hanging leg raises: 4x10
5b)Band clams: 1x20(right)/2x20(left) / Seated abductions: 1x40

WEDNESDAY BENCH DAY

1)Bench(2 board)press: 135x3x3
2)Fat grip pin press: 115x5/ 125x2x5
3)Chest supported row: 35x2x10/40x2x10
4)Chinup: 10/ 8+2/10(with assistance from my trainer/husband!)
5)Seated DB reverse fly: 12x3x12
Finisher:
Low handle prowler push down and back x 5 (115lbs) + KB farmer's walks x 45-55 seconds x5
Lsits and handstand practice

FRIDAY
1)Box squats: 185x3x3
2)Wide stance squats box squats: 145x2x5/150x2x5
3)Front squats: 105x3x8
4)GHR: 15x6/20x2x5
5a)Ab wheel:3x10 negatives
5b)Seated band abductions: 1x25/2x20

SATURDAY
1)Speed press:(50%) 75x 9x3
2a)Incline press: 80x2x8/85x8
2b)BB glute bridge: 135x15/145x3x15
3a)Lateral raises: 15x3x10
3b)Band pull-aparts: 3x15
3c)Tricep pushdown: 3x15
Finisher:
Reverse sled drag ~12 seconds(one way) x12 +
1 arm overhead carries x 30 seconds x 4/ 2 arm DB carry x3