July 29-Aug 3

7/29 MONDAY UPPER

1)Muscle ups on rings x5(one at a time)

2)Military press: 75lbs x 5-5-5 / 65x8

3a)1 arm DB row: 60lbs x7-7 /55x10/50x12

3b)Bar dips: 4x8

4)Wide neutral grip pullups(3 minutes as many as possible): 22 reps

5)3 rounds:
    Ring L-sit hold x10seconds

    Farmer's walks x 45seconds w/50lbs

    Battle ropes x15 seconds 

*Handstand practice

7/31 WEDNESDAY LOWER

1)Glute ham raise 4x5 (these suck!!!)

2)Reverse front loaded barbell single leg lunge: 3x8 @75lbs

3)Squat: 135x6/135x6/115x10

4)Barbell hip thrust: 3x8 w/135lbs/ Single leg: 1x10

5)Cable Abductions 2x12

6a)Standing calf raises 

6b)Ab wheel rollouts
7)KB swings: 4x10 w/45lbs

Thursday: 12 minutes jump rope intervals

8/2 FRIDAY UPPER

1)Hang power snatch 3x5 w/75lbs

2)Close grip bench press w/fat gripz; 95x5/105x5/110x5/95x8

3a)Chinups:  8-7-6-5
3b)DB overhead press: 30x7/30x7/25x9/27.5x7+5 push presses

4)Bentover lateral raise: 3x12
5)Seated bicep curls 2x8/ 1 run the rack drop set
6)Tricep pushdowns w/rope: giant set to 30 reps
*Front lever and handstand practice

8/3 SATURDAY 
1)Single leg foot elevated glute bridge: 3x10
2)Walking lunges: 3x8 w/30lbs each hand
3)Back Extensions: one giant set to 40 reps
As many rounds in 10 minutes:
Heavy sled push x ~8-10 seconds
Tire flips x5
=7 rounds