Back At It!

Back from a week off!!

Monday 5/6/13
UPPER
 
1)BB hang power snatch: 3x6 w/65lbs
2) 1 arm OH press: 3x6 w/30lbs 1x9 w/25lbs
3a)Pullups x8-7-6-5
3b)Dips: 3x8
4)Hanging leg raises 4x8

*Treadmill incline sprints 6x

Wednesday 5/8
LOWER

1)Ball leg curls 3x10
2)Front squats: 3x6 w/ 115lbs
3)Barbell hip thrusts: 3x8-10 w/ 115lbs
4)Walking lunges: 3x10 w/25lb dumbbells
5a)Standing calf raises: 4x8
5b)Ab wheel rollouts

*10 KB 1 arm swings(each arm), 15 seconds battle ropes, 3x

Friday 5/10
UPPER

1)Wide grip pullups: 6-5-5-5-5
2a)1 arm DB row: 4x8 w/55lbs
2b)Handstand pushups: x6-5-5-5
3a)Incline DB chest press: 3x10 w/35lbs + 1 pushup set x12
3b)DB bicep curl w/twist: 3x10-12
4)Seated DB clean/ lateral raises

Saturday 5/11
LOWER
1a)Seated calf raise 3x15-20
1b)Glute ham raise: 3x6
2)Kettlebell swings: 4x12 w/ 45lbs
3)Incline Treadmill Sprints 6x