Month 2 Week 3

MONDAY 2/18  UPPER BODY

1) 1 Arm Dumbbell Snatch- 5 x 4 w/45lbs

2a) Push Press- 3 sets of 4 w/ 105lbs

2b) Parallel Grip Pullup- 9 sets of 4 (Did 4 sets with a wide grip, last 5 sets were chinups holding a 10lb weight)

3a) Close Grip Bench Press-  2 sets of 4 w/110lbs

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

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

WEDNESDAY 2/20 LOWER BODY

1) Standing Broad Jump- 3 x 5

2) Squat- 2 x 4 w/ 165lbs

3) Deadlift- 1 x 4 w/ 195lbs

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

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

5a)Standing Machine Calf Raise: x20-16-15-13

5b) Back extensions: 2x15

Battle ropes: 4 sets of 20 seconds

FRIDAY 2/22 UPPER BODY
 

1a) 1 Arm Dumbbell Row- 5 x 6 w/ 60lbs

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

2a) Handstand Pushups - 3x5 / 1 set eccentric only x 5(8 second 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)

*Max consecutive double unders: 72-PR! :)

SATURDAY 2/23 LOWER/CONDITIONING

1) Sled High Pull: 5 x 6 w/80lbs

2) Heavy Sled Push- 5 x 14 seconds w/ 135lbs

3) 1 Arm KB Swing- 3x12 w/40lbs

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