June 24-29

6/24 MONDAY : UPPER
*DELT* FOCUS

1)Hang power clean and jerk practice:95x3/105x3/110x3/115x1
2)Military press: 65lbs x8-8-7-6
3a)1 arm press: 30x7/30x7/25x10/25x10
3b)Wide grip pullup: 5sets x6
4a)Cable face pull: 3x12
4b)Reverse crunch on bench: 3x12-15
5) Lateral raise: drop set
DB crucifix hold w/8lbs-50 seconds
*FINISHER*: Lsit hold 10 seconds + 30 second farmer's walks w/55lb dumbbells


6/26 WEDNESDAY LOWER BODY

1a)Machine leg curls: 3x12
1b)Standing calf raise: 4x10-12
2)Bulgarian split squat: 3x8 w/25lbs each had
3)Barbell hip thrust: 4x10 w/115lbs
4)Leg press: 1x50
5)Cable abduction 2x12
6)Hanging leg raise: 3x8

6/ 28 FRIDAY-Upper Body Chest Focus & Arms

1.BB hang power snatch:75x5/80x5/80x5
2. Close grip bench press: (with fat grips) 85x6/105x4/105x4/95x8
3a. Chest supported row:4x8 w/35lbs
3b. DB incline chest press: 3x8 w/40lbs/ 1x10 w/35lbs
4a.Pushups: 3x10
4b. Pullups: 3x10-8-6
6a. Cable rope curls: 3x10-12
6b.Tricep cable extensions: 3x12


6/29 SATURDAY-LOWER+CONDITIONING(AT HOME WORKOUT)
1)Single leg squat to chair 3x10
2)Single leg foot elevated glute bridge 3x12
3)Single leg calf raise: 3x12/1x30
4)Monster walks
FINISHER: 1-2-3....10 Goblet squat + 10-9-8....1 arm KB swing w/25lbs