1)Weighted neutral grip pullups: 4x5 w/15lbs/ 1x8 bodyweight
1)Push Press: 105x3/3/3/ Push jerk: 115x2/2
3a)DB chest press:45x8/8/8
3b)Bentover barbell row: 80x10/90x10/100x8
4a)EZ bar drag curls 3x12
4b)Rope pushdowns 3x12
5)Pullaparts x50
Finisher: Battle ropes-20 seconds on, 40 seconds off(approx.) x5 rounds
Front lever practice
WEDNESDAY LOWER
1a)Ball leg curl 2x12
1b)Squat jumps 3x8
2)Front squat: 115x3x5
3)BB hip thrust: 155x3x8
4)Reverse single leg lunge from deficit: 30(each hand)x3x8/Bulgarian split squat 1x20
5a)Reverse hyper: 3x12
5b)Standing calf raise machine: 5x10-12
Finisher: 15 KB swings + 8 hanging leg raises, 4x
FRIDAY UPPER
1)Hang power snatch: 80x3/4/4/4
2)Bench press: 95x5/105x5/115x5/115x5/95x10
3a)HSPU 2x5/ OH DB press: 35x5/ 30x6/ Drop set 30x6/27x4/25x3
3b)1 arm DB row: 60x8/8/ 55x10
4a)TRX "W"row: 3x12
4b)Lateral Raises: 3x12
Ring pushups + bar chin-ups 5-->1-->5
SATURDAY LOWER
1)Box jump 3x5/ OH squats
2)Sumo Deadlift 195x3/3
3)1 leg glute bridge: 3x12
4)Band clams: 2x15
Prowler push x12 seconds 160lbs x6, Farmer's walks x4
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