Month 4, Week 1

MONDAY:
1) Hang Power Snatch 6x2 80lbs
2) Push Press 6x2  110lbs
3a) Pronated Low Incline Dumbbell Row  w/2 second hold 6x8 w/25lbs
3b) Close Grip Low Incline Press 6x2 115lbs
4a) Front Lever Hold 4x10 seconds
4b) Handstand Hold 3 x ALAP(as long as possible)-got 20 seconds on one set

WEDNESDAY:
1)Box Jump 3x5
2) Back Squat 5x2 175lbs
3) Deadlift 3x2-did BB hip thrusts instead 3x8 w/135lbs
4) Pistol Squat 5x6 (I attempted pistols...they were UGLY!)
5) L-Sit Hold  4x 10 seconds
6)Standing Calf Raise 4x8-10

FRIDAY
1) Handstand Pushup 6x5-5-5-5-4-4
2a) 45° Incline Dumbbell Press 6x8 w/40lbs
2b)Chinup 8x6 (6 sets w/a 10lb dumbbell)
3) Parallel Bar Dip 1x10
4a) Incline Hammer Curl 3x10
4b) Front Lever Hold 3x10 sec.

SATURDAY
1) BB Hang Power Clean 5x3 w/95lbs
2) Heavy Sled Push 5x14 seconds
3) 2 Arm KB Swing 4x10 w/50lbs
4) Farmers Walk  5 x 30 seconds w/55lbs