July 15-20

7/15 MONDAY UPPER
1)Hang power cleans: 3x5 w/95lbs
2)Military press: 65lbs x8-8-6-6
3a)1 arm DB row: 55x8/8/8/45x13
3b)Pushups with feet elevated: 4x8/1x12
4)Neutral Grip Pullups(giant set to 20 reps-15-30seconds rest)7-4-4-3-3
5b)L-sit hold on rings- 3x10 seconds
Finisher: 20 seconds battle ropes + 1 arm Farmer's walks x 30seconds, 3x
Handstand practice

7/17 WEDNESDAY LOWER
1)Reverse front loaded barbell single leg lunge: 3x8 w/65lbs
2)Squat: 3x10 w/115lbs
3)Barbell hip thrust: 3x10 w/115lbs
4)Cable Abductions 2x12
5)Calf raises and reverse hypers


7/19 FRIDAY UPPER
1)1 arm hang power snatch 3x5 40lbs
2)Bench press: 3x5 w/105
3a)Wide grip overhand pullup: 5x6
3b)1 arm OH DB press: 4x8 w/30lbs
4)DB seated clean 3x10
5a)DB bicep hammer curls 3x10-12(last set run the rack drop set)
5b)Skullcrushers 2x12
Handstand and front lever practice

7/20 SATURDAY
1)Monster walks w/band
2)Single leg foot elevated glute bridge 3x12
3)Sled push + farmer's walks(50lb kbs for 40-45ish seconds) x5
   Sled push + TRX pikes x5 (135lbs on sled)