1)Clean & jerks: 85x3/95x3/105x3/115x1/120x1
2)Strict barbell press: 75x5-5-4/65x8
3a)Close grip bench with fat gripz: 85x5/95x5/105x5-5-5
3b)Wide grip pullups: 5x6
4a)L-sit hold: 4x10 seconds
4b)Tbar chest supported row: 45x8-8-8
Finisher: off-set Farmer's walks w/50&60lbs, 4 sets
WEDNESDAY LOWER BODY
1)Overhead squats(warmup)
2)Trap bar deadlifts: 135x8/155x5/175x5/185x5
3)Bulgarian split squats: 22.5lbs, 3x10
4)Barbell hip thrusts: 115x12/125x10/135x8/8
5)Back extensions: Giant set to 40 reps
6a)Standing calf raise machine: 3x12
6b)Hanging leg raises: 3x8
Monster/sumo walks with band
Finisher: 100 walking lunges(50/leg)
FRIDAY UPPER BODY
1)Barbell snatch: 80x3-3-3
2a)Handstand pushups: 5x6
2b)Neutral grip pullups: x8-8-8-6
3a)Dips: x10-10-8
3b)Modified front lever: 3x10 seconds
4a)EZ bar drag curl: 3x12
4b)Cable face pull: 3x12
5)Lateral raise giant set to 30 reps
SUNDAY LOWER BODY
1)Box jump: worked up to 1 set of 3 high jumps
2)Glute ham raise: 3x5
3)Single leg foot elevated glute bridge: 3x10
4)Back squats: worked up to 145x6/145x6/135x8
5)Side lying clam w/band: 2x12
Finisher: Prowler push+KB swings x12 -4 rounds
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