Dec 2-7

MONDAY UPPER
1)Clean and jerk practice w/105lbs/ strict press: 75x4/75x5
1b)Standing calf raise: 7x10
2a)Handstand pushups to mat: 6/6/5/5
2b)Ring pullups: 9/7/7/7
3)1 arm DB chest press: 40x8/45x6/6/6/40x9
4)Lateral raise: 3x12(last set drop set)
5)DB seated cleans: 2x10-12
Finisher:  30 battle rope slams + 10 second Lsit hold, 5 rounds

WEDNESDAY LOWER
1)Seated calf raises: 6x10 (trying to get these things to grow by doing them 1st in my workout)
2)Back squats: 135x6/155x5/165x5/175x3
3)Front squats: 115x6/95x10
4)High step ups: 20x3x8
5)Barbell hip thrusts: one warmup set, then 135x30 (as many as possible in 90 seconds)
6)Back extensions: rest pause set x40
7)Cable abductions: 2x12
8)Reverse crunches: x15/12/10/10
http://instagram.com/p/hghd_3lCjR/


FRIDAY UPPER
1)1 arm DB snatch: 45x3x5
2)Close grip bench press: 85x6/95x5/110x6/110x6/100x8
3a)Chest supported dumbbell row: 30x10/35x10/40x8/40x8
3b)1 arm overhead press: 35x6/30x8/25x9/25x9
4a)Seated dumbbell hammer curl: 3x12
4b)Cable pushdown: 2x12-15
5)Pullaparts x50
Handstand practice-got about a 25 second hold today, the longest I've ever gotten! :)


SATURDAY LOWER
1)OH squats 2x65x10
2b)Bounds 3x5
3)Conventional Deadlifts: 135x5/155x5/175x3/195x1/205x2/210x2/215x2/215x2
4)Angled leg press: 2x20
5)Single leg foot elevated glute bridge: 3x12
Finisher:
8 hanging leg raises
12 Bulgarian split squat jumps
12 KB swings
4 rounds