July 8-13

7/8 MONDAY UPPER

1)Hang power cleans 3x3 w/105lbs
2)Military press: 65lbs x8-7-7-6+4 push press
3a)1 arm DB row: 50x8/55x8/8/50x15(kroc row)
3b)Pushups with feet elevated: 4x10
4)Pullups(giant set to 20 reps) w/ wide neutral grip
5a)DB seated clean: 3x10
5b)L sit hold 3x10 seconds
Finisher: Battles ropes 5x15 seconds

7/10 WEDNESDAY LOWER

1)Glute ham raise: 3x6
2)Reverse single leg lunge: 3x10 w/30lb dumbbells
3)Barbell hip thrust: 4x8 w/135lbs
4)Back squat: 3x10 w/115lbs
5)Calf raise: 4x12
6)Hanging leg raises: 3x8

7/12 FRIDAY UPPER

1)Hang power snatch practice(just went light on these)
2)Bench press: 85x6/95x6/105x6/105x6
3a)Wide grip overhand pullup: 5x6
3b)1 arm OH DB press: 4x8 w/30lbs
4)Bentover seated lateral raise: 3x10
5a)DB bicep curls 3x10-12(last set run the rack drop set)
5b)Skullcrushers 3x10
Handstand and front lever practice

7/13 SATURDAY LOWER-AT HOME WORKOUT
1)Single leg squats to chair 3x10
2)Single leg glute bridge 3x10
3)Side lying clam raises
Reverse sled drags 10x~15 seconds