Month 3, Week 3

Monday March 18

1) Barbell Snatch- 5 x 3 w/80lbs

2a) Push Press- 5 x 3 w/105lbs

2b) Chin Up- 9 x 6

3a) Close Grip Bench Press- 3 x 3 w/115lbs

3b) Front Lever Hold- 4 x 10sec.

4) Free Standing Handstand Hold- 3 x 5-15 seconds (as long as possible)

10 minutes of jump rope

Wednesday March 20

1) Depth Jump- 5 x 3

2) Back Squat- 3 x 3 w/ 175lbs

3) Deadlift- 2 x 3 w/ 205lbs

4) High Step Up- 4 x 6 w/50lb barbell

5a) L-Sit Hold- 4 x 10 sec.

5b)Standing Calf Raise 4x10

6a)Single leg glute bridge x38

6b)Monster walks 3x12

Friday March 22

1a) Mixed Grip Suspended Inverted Row- 5 x 8

1b) 1 Arm Flat Dumbbell Press- 5 x 8 w/40lbs

2a) Handstand Pushup-  4x5

2b) Front Lever Hold On Straps- 4 x 10sec.

3a) Standing Dumbbell Curl- 3 x 10 w/Fat Gripz

3b) Power Wheel Rollout- 3 x 6 (out to wall)

 

Saturday March 23

1) Sled High Pull- 8 x 4

2) Heavy Sled Push- 5 x 16 sec. w/135lbs

3) KB Swing 4 x 12

4) Farmers Walk- 3 x 30 sec.