Sept 23-28

MONDAY UPPER
1)Clean and press practice: 115lbs, 3x1
2)Push press: 3x6 w/95lbs
3a)Bench press with fat gripz:95x5/105x5/110x4/95x8
3b)Wide pullups: 5 sets of 6
4a)Chest supported T-bar rows:  4x8 w/45lbs
4b)L-sit hold: 4x10 seconds
Finisher:
20 seconds alternating battle ropes
1 arm overhead carry right arm 35lb KB
20 seconds ropes
1 arm carry left arm
20 seconds ropes
1 arm Farmer's walk right arm 50lbs
20 seconds ropes
1 arm Farmer's walk left arm
20 seconds ropes

WEDNESDAY LOWER
1)Jump squat(between warmup sets of deadlifts) 3x6 explosively as possible
1b)Trap bar deadlift: 185x5/5/155x10
2)Bulgarian split squat:  3x8 w/135lbs
3)Barbell hip thrusts:  3x8 w/135lbs
4)Reverse hyperextensions: 3x12
5a)Machine calf raise: 130x10-10-10/110 x 15
5b)Ball pikes: 3x12
6)Seated band abductions: 2x30

FRIDAY UPPER
1)1 arm DB snatch: 40x5/5/45x5/5
2a)Overhead dumbbell standing press: 30x8/8/7/25x9+6 push pres
2b)Chinups: 10-8-8
3a)Dips: 3x10
3b)Front lever tuck hold: 3x10 seconds
4)Cable face pull: giant set x40
5a)Ez bar drag curls: 40x12/12/10
5b)Lateral raises

SATURDAY LOWER
1)Back squat: 155x5/155x5/135x10
2)Single leg hip thrust: 3x10
3)Band clam raises: 2x12
Finisher: sled push + KB swings, 5 rounds