May 27-June1

Monday
UPPER

1)BB hang power snatch: 3x5 w/80lbs
2a)1 arm OH press: 30 x 8-8-8/25x11
3b)Pullups: x 9-8-7-6-5
3)Dips: Rest pause set to 30 reps-9-5-5-5-6
4a)Cable face pulls: 3x12
5b)Ball ab pikes: 3x10
Finisher:
*10 slams + 30 sec farmer walk w/ 50lb dumbbells x 3 rounds*

Wednesday
LOWER

1)Ball leg curls 2x12
1b)Standing calf raises: 4x10
2)Front squats: 125x6/125x5/115x8
3)Barbell hip thrusts:4x10 w/115lbs
4)Walking lunges: 50 reps(each leg) with 25lb dumbbells
5)Back extensions/reverse hypers-1 set each
Finisher:
*8-7-6-5-4-3-2-1 squat jumps + 15 rope slams between sets*

Friday
UPPER

1)Pullups(wide grip) 5x3 w/20second rest x2
2a)1 arm DB row: 60x7-7-7/55x12
2b)Handstand pushups: 4x6
3a)Incline DB chest press:45x6-45x6-40x8-Pushups x15
3b)DB hammer curl: 3x10-12
4a)Seated DB cleans: 3x10
4b)Tricep psuhdown 3x12
5)Lateral raises-drop set
*Handstand practice: 1x12 seconds, 1x14 seconds, 1x20 seconds!

Saturday
LOWER

1)Seated calf raise 5x15
2)Glute ham raise: 3x6-8
3)Sled push: 10 sets of 8-10 seconds w/160lbs
4)Hanging leg raises: 4x8-10