August 12-17(vacation)

In New York this week, visiting the in-laws!

MONDAY 8/12 UPPER BODY:

1)Overhead barbell press: 75x5/5/5/65x8

2a)1 arm row: 50x8/60x8/52x10/10

2b)Feet elevated pushups: 4x10

3a)Overhand pullups: 6-5-4-3-2-1

3b)Reverse bench crunch 3X12

Finisher-1 arm overhead dumbbell carries x5 

TUESDAY 8/13: 30 minute walk+10 minutes of 30:10 intervals:
burpees, jump rope, mountain climbers

WEDNESDAY 8/14 LOWER BODY:

1)Lying leg curls: 3x10
2)Squat: 3x6 w/135lbs

3)Front loaded single leg reverse lunge: 4x8 w/65lbs

4)Single leg hip thrusts(upper and foot elevated)3x8-10

5)Cable abductions: 2x15
6)Calf raises(single leg) 3x12
7)Hanging leg raises: 3x8-10

THURSDAY:40 minute fasted walk

FRIDAY 8/16 UPPER BODY:
1)1 arm DB snatch: 4x5, worked up to 45lbs
2)Overhead DB press: 30x7-7-6/22x10
3a)DB floor press: 4x8 w/40lbs
3b)Chinups: 4x8/ wide grip 1x6
4a)Bicep curls: 3x8-10
4b)Tricep pushdowns: 3x10-12
4c)Bentover lateral raises: 3x8-10

Saturday: 30 minute fasted walk

SUNDAY 8/17 LOWER BODY:
1)Single leg squat to chair: 3x10
2)Single leg glute bridge, foot elevated: 3x12
3)Reverse sled/tire drags: 20seconds x8, 70lbs
4)Ab wheel rollouts: 1 giant set to 40 reps