Nov 4-9

MONDAY UPPER
1)Push press 5x3
2)Weighted neutral grip pullups 4x5
3a)Pushups(feet elevated) 4x10
3b)Tbar rows 4x8
4a)Tricep pushdowns 3x12
4b)EZ bar drag curls 3x12
Finisher: offset Farmer's walks x4 sets + Lsits


WEDNESDAY LOWER
1)Glute ham raise 3x6
1b)Squat jump 3x6
2)Front squats: 125x5/5/95x10
3)Reverse single leg lunge from low box: 30lbs x3x8
4)Barbell hip thrusts: 135lbs x3x12
5a)Standing calf raise machine: 4x10-15
5b)Reverse hypers 2x15
6)Cable abductions 2x12
7)TRX ab pikes: 3x12

FRIDAY UPPER
1)Snatch practice: 75x 5x3
2)Bench press: 95x5/105x5/115x5/120x5(PR!)
3a)1 arm row: 50x8/60x8/65x7/55x10
3b)Overhead dumbbell press: 35x6/30x8/25x10/25x8+drop sets
4a)DB seated cleans: 3x8-10
4b)Lateral raises: 3x10-12
Front lever practice

SATURDAY LOWER
1)Box jump 3x5, worked up to 30" box
2)Trap bar deadlift: worked up to 220x3
3)1 leg glute bridge (upper and foot elevated): 3x10
4)Band clams: 2x15
4 rounds of :
24 1 arm overhead walking lunges
12 kettlebell swings
20 seconds battle ropes