June 16-21

Upper Body
1)Hang cleans- 115x4x3 (plus one push jerk every set)
2)BB overhead press: 5x5 @65-75-80-80-75lbs
3)Weighted neutral grip pull-ups: 15 x 5x5
4a)Chest supported DB Row: 35x10/40x10/40x10/35x10
4b)DB incline bench press: 40x10/45x8/ 45x7/40x8
5a)Farmers walks:
1 arm x2x35ish seconds w/50lbs
2 arm: 2x60ish seconds w/50lbs
5b)Calf raises: 5x10
Abs-Stir the pot plank 3x30 seconds

Lower Body
1)Box jumps: 3x5 (higher box each set)
2)Box Squat: 125x6/145x6/165x6 / Front squat: 125x6/95x8
3)BB hip thrust: 155x8/175x8/195x8/8
4)Reverse DB lunge from deficit: 25x10/30x3x8 (Off of two 45lb plates stacked)
5a)Pullthroughs: 3x15
5b)Seated band abductions: 3x15-20
Finisher: 30 Bulgarian split squats/leg

 
Upper Body
1)BB hang power snatch: 75x3/85x2/90x1/1/1
2) Bench press: 95x6/105x6/110x6/95x10
3a) TRX row: 4x10
3b)Landmine press: Bar(+15lbs)x 4x8-10
4a)TRX bicep curls: 3x12
4b)Lateral raises: 3x12
5a)Ball ab pikes: 3x12
5b)Pull-aparts: 3x20
Handstand hold practice
 

Lower Body
1) Sumo deadlift: 5x5 @135-155-175-190-190
2) Leg press: 230x12/270x12/300x15/300x15
3) BB hip thrust: 135x3x12
4)GHR: 3x12
4b)Band walks: 3x15(each side)
Finisher-Prowler push 10-12 seconds, 60 second rest
@ 230-250-270-290-310-270-180(last 2 sets using low handles)

June 9-14

MONDAY UPPER BODY

1)Hang power cleans: 115x4x3

2)Weighted neutral grip pullups:
15x5/22.5x5/27.5x5/5/ 0x7

3)BB overhead press: 65x5/75x5/80x5/70x8

4a)1 arm DB row: 60x8/60x8/55x12

4b)DB chest press: 45x3x8
5a)Standing calf raise: 4x12
5b)Pull-aparts: x20-15-12
1 arm plate carries: 3x25 seconds

 

 

WEDNESDAY LOWER BODY

1)Broad jumps: 3x5

2)Squats: 155x6/160x6/145x8/135x12

3)Single leg front loaded reverse lunge: 65x8/75x8/85x8/8

4)BB hip thrusts: 135x10/155x10/175x8/8/ 135x12

5a)Glute ham raise: 3x12

5b)Band clams: 3x20/leg

Finisher: 100 walking lunges

FRIDAY UPPER BODY

1)1 arm DB hang snatch: 35x5/40x5/45x5/50x5

2)1 arm DB press: 30x6/40x6/35x8/30x10

3a)T-bar row: 50x10/45x10/8/8

3b)Dips: 3x12
4a)EZ bar curls: 3x12-15

4b)Lsit: 4x10-12 seconds

5a)Cable face pulls: 3x15
6)Cable crunch: 2x20/ Reverse crunches: 2x12

Handstand hold practice 3x12-15 seconds

 

SATURDAY LOWER BODY
Box jump 3x5
1) Sumo deadlift 165x5/185x5/190x5/5
2) Leg press : 180x12/230x12/250x12/270x12/290x12
3a)Pull-throughs 3x12
3b)Band walks 3x12/ 1x20
4)Single leg hip thrust: 4x10-12
Prowler pushes-
10-12 seconds, 45-60 second rest-worked up to 2 sets w/320lbs
Seated calf raise: giant set to 40 reps

 

June 2-7

MONDAY UPPER BODY

1)Hang power cleans: 115x3x3

2)Weighted neutral grip pullups: 15x5/22.5x4/27.5 x4/4/4/ 0x6

3)BB overhead press: 75x3x5/ 65x8

4a)1 arm DB row: 50x8/60x8/8/55x12

4b)DB chest pres: 40x8/45x8/8/ Pushups- 1x15+5

5)DB clean to external rotation: 2x12

*Finisher:

1 arm plate carries: 3 x 20 seconds / 2 arm: 1x 20 seconds +

Standing calf raise machine 3x15

WEDNESDAY LOWER BODY

1)Squat jumps: 3x6

2)Squats: 155x5/160x6/135x12

3)Single leg front loaded reverse lunge: 75x8/80x3x8

4)BB hip thrusts:135x12/155x3x10

5a)Glute ham raise: 3x12

5b)Lateral and forward band walks

Finisher: 90 walking lunges

FRIDAY UPPER BODY

1)BB hang power snatch: 85x4x3

2)1 arm DB press: 35x8/8/7/7

3a)T-bar row: 45x4x10

3b)Dips: 3x12
4a)EZ bar curls: x12/10+drop set x10

4b)Lsit: 4x10-12 seconds

5a)Cable face pulls: Giant set to 40 reps

+Handstand walk practice

 

SATURDAY LOWER BODY

Worked out at home:
1)Single leg squat to chair: 3x8 holding 20lb dumbbell
2)Single leg RDL: 3x12 w/25s in each hand
3a)Single leg hip thrust: 3x12
3b)Seated band abductions: 3x25-30
4)Reverse sled drags: 10x 20 seconds, 45ish second rest w/90lbs added
5)Single leg calf raise: 2x20(still being careful with my ankle)
6)Ab wheel rollouts: 3x12


 

May 26-31

MONDAY UPPER BODY
1)Hang power cleans: 105x3/3/115x3/3
2)Weighted overhand grip pullups: 10x4x5/ BW x 1x8
3)BB overhead press: (2 cluster sets)
 65lbs x 5x5-5-4-3-3 (w/20-30 second rest)-3 minute rest- 65x5-4-3-3-3
4)1 arm DB row: 55x8/60x8/55x8/50x10
5)DB chest press: 40x10/10/8/ +1 set of pushups x10(because I suck at pushups!)
6)DB clean to external rotation: 2x10
*Finisher:
1 arm KB bottom's up carries: 2x 20 seconds/ 2 arm Farmer's walk: 2x 45-50 seconds w/53lbs
+Modified "dragonfly"/reverse crunch: 3x10-12
Cable crunches for fun 1x30

WEDNESDAY LOWER BODY

1)Squat jumps: 3x5
2)Squats: 155x 3x6/6/135x10
3)Single leg front loaded reverse lunge: 75x4x8
4)BB hip thrusts:135x10/155x8/175x8/135x12
5a)Glute ham raise: 3x12
5b)Hanging leg raise: 3x10
6a)Cable pullthroughs: 3x15
6b)Mini band walks: 2x12 lateral/2x15 forward
Finisher: 80 walking lunges

FRIDAY UPPER BODY
1)BB hang power snatch: 85x4x3
2)1 arm DB press: 35x8/8/30x10/10
3a)T-bar row: 45x10/10/10/8
3b)Dips: 4x10
4a)EZ bar curls: 2x12 + 1x20
4b)Lsit: 3x12 seconds
5a)Cable face pulls: 3x15/12/12
5b)Lateral raise: x12/12 + 8(drop set)
+Handstand walk practice

SATURDAY LOWER BODY

1) Deadlift: 155x5/175x5/195x5/205x3/3
2) Front squat: 105x3x8
3)Back extensions w/weight:  25x3x12
3b)Seated band abductions: 3x25
4)Single leg foot elevated glute bridge 3x10-12
Finisher:
Prowler pushes-
270x2-290x2-310x2-320x1 (10-12 second push, 60 second rest)

Back From Deload and New Workouts

Took a deload week last week, and I'm excited to be back in the gym and back at it!

MONDAY UPPER BODY
1)Muscle-ups 3x2
2)Weighted neutral grip pullups: 4x5 w/15lbs
3)BB overhead press: cluster set- 60lbs x 5x5-5-4-4-4 w/20 second rest, then rest 3 minutes,
then another set 5x5 (longer rests on second set because some guy kept talking to me!)
4)DB chest pres: 40x8/45x8/40x8/35x10/10
5)1 arm DB row: 55x8/8/50x10/10
6)1 arm Farmer's walk: 2x 30 seconds w/50lbs/ 1 arm OH carry: 2 x 45 seconds w/35lbs
7a)DB lateral raise: 2x15
7b)Stir the pot plank: 3x30 seconds

WEDNESDAY LOWER BODY
1)Squat jumps: 3x5
2)Squats: 135x6/155x6/6/135x10
3)BB hip thrusts: 125x12/145x10/155x10/10
4)Single leg front loaded reverse lunge: 75x4x8
5a)Glute ham raise: 3x12
5b)Ball pike: 3x12
6a)Cable pullthroughs: 3x15
6b)Mini band walks: 2x12 lateral/2x15 forward
Finisher: 70 walking lunges


FRIDAY UPPER BODY
1)BB hang power snatch: 85x3x3
2)1 arm DB press: 35x7/7/30x8/8
3a)T-bar row: 45x8/55x6/6/ 45x10/8
3b)Dips: x10/10/12
4a)EZ bar curls: 3x10-12
4b)Cable face pulls: 3x15
5a)Front lever practice
5b)Handstand walk practice

SATURDAY LOWER BODY
-Skipped because I was still too sore from Wednesday! Just did some mobility and glute stuff Sunday. Here's a selife instead! :)

1 Rep Max Week

*Slightly sprained my ankle last weekend, so I only tested my 1 rep maxes on upper body day* :(

Monday Upper

1)BB hang power snatch: 75x3x5/85x3/90x2/2

2)Push press: 135x1 (PR!) / 140-failed 

3a)Close Grip Bench: 140x1(felt easy), 145x1-barely got it!

3b)Incline DB Row (w/2 sec hold): 40x5x8 (forgot the last set, oops)

4a)Battle Ropes: 5x20 seconds

4b)Pull-aparts: x85

5a)Front lever: 4x10 seconds

5b)Band clams 3x20

Wednesday Lower

1)Squat- worked up to 180x2x1 (being careful with my ankle, so I didn't max out)

2)Deadlift- 205 x 4 x 1

4)Bulgarian split squat- 27.5x1x8/ w/barbell: 60x4x8

5a)Lsit- 4x10 seconds

5b)Back extensions -1x15/25x2x12

6a)Single leg hip thrusts 3x10

6b)Band lateral walks: 3x12-15/leg

  Friday Upper

1)Handstand pushups: 6-6-6-5-5-5

2a)Chinup: 10x6

2b)Incline DB chest press: 45x5x6

3)Bar dips:  4x10

4)Incline seated hammer curl: 3x10

5a)Bentover reverse flyes: 3x12

5b)Stir the pot plank: 3x30 seconds

6)Front lever hold bicycles: 3x10

Saturday Lower

1)Leg press: 230x12/250x12/270x12/280x12

2)Hip thrusts: 135x10/ 155x8/175x5/195x5/215x5/225x5/ 155x15

3a)Prowler pushes: worked up to 270lbs x 5 w/ high handles, 180 x 3 w/ low handles
(I go for about 8-12 seconds, or however long it takes me to get to the end of the turf, then rest 45-60 seconds)

3b)Farmer's walks: 70lbs x 3x 20-30 seconds/ Plate carries: 25 x 3 x 20ish seconds

4)Seated band abductions: 3x30

5a)Ball pikes: 3x12

5b)Band forward walks: 2x20

*Handstand walk practice*

Phase 4, Week 3

Monday Upper

1)BB hang power snatch: 85x6x2

2)Push press: 120 x 5 x 2

3a)Close Grip Bench: 125 x 5 x2

3b)Incline DB Row (w/2 sec hold): 40x5x8

4)Front lever: 4x10 seconds

5a)Standing calf raises: x12-10-8-8

5b)Off-set farmer's walks 2x60 seconds

Wednesday Lower

1)Box jump: 3x5(worked up to 30")

2)Squat-  180x5x2

3)Deadlift- 180 x 4 x 1 (very easy)

4)Bulgarian split squat- w/barbell: 50x8/60x4x8

5a)Lsit- 4x10 seconds

5b)GHR -3x12

6a)Single leg hip thrusts 3x12/10/10

6b)Sumo and monster walks: 2x12 lateral each way/ 2x15 forward

  Friday Upper

1)Handstand pushups: 6-6-4-4-3-3 (did the last 4 sets from a deficit-sooo hard!)

2a)Chinup: 8-7-7-7-6-6-6-6-6

2b)Incline DB chest press: 40x8/45x6-6-6/40x8-8

3)Bar dips:  3x10

4)Incline seated hammer curl: 3x10

5a)Bentover reverse flyes: 3x12

5b)Front lever hold: 4x12 seconds 

6)Stir the pot plank: 3x30 seconds

Saturday Lower
1)BB hip thrust: 135x12/155x10/175x10-10/195x8-8

2)Leg press: 180x12/230x12/250x12/270x12-12

3)KB swings: 53lb x 5 x12

4)Prowler push: 230x4/ 250x2/ 280x2 (8-10 seconds x 60 second rest)

5)BAnd abductions: 30-25-20

6)Cable standing abductions: 2x12