Sept 9-14

MONDAY UPPER
1)Clean and press practice- 4x3 w/95lbs
2)Strict barbell press w/fat gripz: 75x4/65x6/65x6+6 pp
3a)Bench press w/fat gripz: 85x5/95x5/100x5/100x5
3b)Wide pullups: 5x6 (last set chinups)
4a)Tbar chest supported row: 45x8-8-6-6
4b)L-sit: 4x10 seconds
Finisher:
1 arm overhead carry(35lbs) + battle ropes(20 seconds) between each arm, 3 rounds

WEDNESDAY LOWER
1a)Jump squat 3x6
1b)Overhead squat 2x6
2)Trap bar deadlift: cluster sets 5x5(x2) w/150lbs
3)Bulgarian split squat: 3x10 w/20lbs each hand
4)Hip thrust: 3x8 w/135lbs
5a)Standing calf raise
5b)Reverse crunches
6)Back extension: giant set to 40 reps

FRIDAY UPPER
1)Barbell snatch: 3x5 w/75lbs
2a)Pullups on rings: x8-6-6-6
2b)Handstand pushups(to mat): x8-6-6-6
3)Dips: Giant set to 30 reps-10-6-5-5-4 (20 second rest)
4a)Face pulls: 3x12
4b)EZ bar drag curls: 3x12
5)Lateral raise drop set
Front lever practice

SATURDAY LOWER
Box jumps-worked up to a set of 3 to a high box
1)Glute hamraise: 4x5
2)Squats: working sets-145x6/135x6/115x10
3)1 leg foot elevated glute bridge: x12-10-10
4)Side lying clam raises: 2x12
Finisher:
Sled push x10 seconds
KB swings x12 50lbs
5 rounds