May 13-18

WEEK OF: 5/13-5/18

Monday
UPPER

1)BB hang power snatch: 3x5 w/75lbs
2)1 arm OH press: 4x7 w/30lbs/ 1x9 w/25lbs
3a)Chinups: x8-7-7-6
3b)Dips: 4x8
4a)Cable face pulls: 3x12
5b)Ball ab pikes: 3x10

*Battle ropes 5x15 seconds + handstand practice

Wednesday
LOWER

1)Cable pull-throughs: 3x15
1b)Standing calf raises: 4x8
2)Front squats: 95x6/115x6/125x6
3)Barbell hip thrusts: 3x10 w/115lbs
4)Walking lunges: 3x10 w/25lb dbs
5)Ab rollouts 3x8-12

*Treadmill incline sprints x6

Friday
UPPER

1)Pullups(wide grip on bar) x6-6-6
2a)1 arm DB row: 55x8-60x6-60x6-55x12
2b)Handstand pushups: x6-6-5-5
3a)Incline DB chest press: 35x10-40x8-40x8-Pushups x 12
3b)DB bicep hammer curl: 3x10-12
4a)Seated DB clean 3x8/ 1 set of lateral raises x20(drop set)
4b)Tricep pressdown 3x12
*Handstand practice

Saturday
LOWER
1)High Box Jump: 3x3
2a)Glute ham raise: 3x6-8
2b)Seated calf raise: 5x20
5 rounds:
12 KB swings
90lb sled push ~15 seconds