Month 2 Week 2

MONDAY 2/11  UPPER BODY
1) 1 Arm Dumbbell Snatch- 5 x 4 w/40lbs

2a) Push Press- 6 sets of 4 w/ 95lbs

2b) Parallel Grip Pullup- 8 sets of 4 (Last 5 sets w/ 15lbs added)

3a) Close Grip Bench Press-  5 sets of 4 w/105lbs

3b) Front Lever Hold- 4 x 10sec (on rings)

4) Handstand Hold- 2 x 15-20 seconds free standing/1 x 30seconds against wall

WEDNESDAY 2/13 LOWER BODY

1) Standing Broad Jump- 3 x 5

2) Squat- 5 x 4 w/ 155lbs (focusing going slow and getting deep)

3) Deadlift- 3 x 4 w/ 185lbs

4a)Single Leg Dumbbell Reverse Lunge- 4 x 8 w/ 35lbs each hand

4b) L-Sit Hold- 4 x 10 seconds

5)Standing Machine Calf Raise: Rest pause-13-9-9-7(30second rest) w/ 110lbs

*5 sets of double unders amap*

FRIDAY 2/15 UPPER BODY
1a) 1 Arm Dumbbell Row- 5 x 6  w/ 60lbs

1b) Suspended Pushup- 5 x 8 (Feet elevated)

2a) Handstand Pushups - 5-5-4/ 1 set eccentric only x 4, 8 seconds lowering phase

2b) Front Lever Hold- 4 x 10sec, on rings

3a) EZ Bar Curl- 3 x 10 w/45lbs

3b) Power Wheel Rollout- 3 x 6 (on toes, rolling out to wall)

SATURDAY 2/16 LOWER
1) BB Hang Power Clean: 5 x 3 w/95lbs

2) Heavy Sled Push- 5 x 12 seconds w/ 135lbs

3) 1 Arm KB Swing- 15-12-12 w/35lbs

4) Farmers Walk- 3 x 30 seconds-2 sets offset(60lbs in one hand, 80lbs in the other)/ 1 set w/60 lbs both hands