Nov28-Dec2

UPPER
1)Clean + push press 105x4x3
2)Handstand pushups: 4x5
3a)1 arm DB chest press: 40x8/45x7/7/6
3b)Wide pullups: 8/8/7/ neutral grip: 2x8
4)Lateral raises: 2x12+drop set
5)Bentover lateral raise: 2x12
Finisher: FArmer's walks x40 seconds(4x) + 30 double unders(5x)


LOWER
1)Standing calf raise: 6x10
2)Back squat: 155x3x5
3)Front squat: 115x6/95x10
4)BB hip thrust: 135x3x12/ single leg x10
5)Walking lunges: 35x3x10
6)Glute kickback machine: 2x12
7)Seated band abductions: 2x30
8)Reverse crunch on bench: 3x12


UPPER
1)1 arm DB snatch: 45x3x5
2)Bench press: 115x3x5/105x8
3)1 arm OH press: 35x6/30x6/25x8/20x10
4)T-bar row: 55x10/8/45x8/8
5a)Cable pushdown: 2x12
5b)DB hammer curls: 3x10/ last set drop set
6)50 pullaparts
handstand and front lever practice

LOWER
1)Bounds 3x5
2)Seated calf raises 6x10
3)Conventional Deadlifts: 175x3/195x3/205x3/175x5(sumo)
4)Glute ham raise: 3x5
5)Single leg hip thrusts 3x12
6)Cable abductions: 2x12
Finisher:
 10 single arm KB swings
 10 lunge jumps/leg
 10 Ball pikes
 4 rounds