Nov21-26

MONDAY UPPER BODY
1)Clean and jerk
2a)Handstand pushups: 6-5-5-5-5
2b)Standing calf raise: 6x10
3a)1 arm DB chest press: 40x10-10-8-8
3b)Wide grip pullups: 7-7-7-/chinups x8
4)Lateral raises: 3x12
5)Bentover lateral raises: 2x15
Finisher: Farmer's walk x 40 seconds + Reverse crunches x 10

WEDNESDAY LOWER BODY
1)Seated calf raises: 6x10
2)Back squat: 135x6/155x6/165x6
3)Front squat: 95x2x10
4)Single leg squat to bench: 15x8/6/6
5)BB hip thrust: 135x12/155x8/8/8
6)Back Extensions: 2x15
7)Hanging leg raises: 4x8
8)Band seated abductions: 2x20

FRIDAY UPPER BODY
1)Barbell hang power snatch:80x 5x3
2)Bench press: 105x5/115x5/115x5/ 105x8
3a)1 arm overhead KB press: 30x4x8
3b)Chest supported T-bar row: 55x8/50x8/45x10/10
4a)DB bicep curls: 2x12 (last set drop set)
4b)Tricep pushdown: 2x12
5)Pullaparts x50
Front lever practice

SATURDAY LOWER BODY
1)Overhead squats 65x8/8
1b)Bounds: 3x5
2)Conventional deadlift: 175x3/195x3/205x3/205x3/185x5
3)Single leg foot elevated glute bridge: 4x10
4)Band clams: 2x15
Finisher:
25 rope slams
12 KB swings
10 lunge jumps/leg
10 second L-sit hold
4 rounds