Dec 30-Jan 4

MONDAY UPPER
1)Strict overhead press: 65x5/75x5/75x5/80x5/65x8+4 push press
2)1 arm DB row: 45x10/55x8/65x8/65x8
3a)DB chest press: 40x10/45x8/45x8/pushups on dumbbells x12 w/pause
3b)Wide pullups: 8/7/7/6
4)DB lateral raise: giant set x40 reps
Finisher: Prowler sprints: 5x15 seconds
Reverse crunches 3x12-15

WEDNESDAY LOWER
1)Ball leg curls: 12-10-8
2)Back squat: 150x6/160x6/160x6
3)Front squat: 110x10/110x8
4)Walking dumbbell lunges: 25x4x10
5)BB hip thrust: 140x10/160x8/160x8/120x15
6)Calf raises: 5x12/ 1 leg: 3x12
Finisher:
Lsit x12 seconds, reverse lunge jumps x8, lateral band walks, 3 x

FRIDAY UPPER
1)BB hang power snatch: 75x4x5
2)Bench press: 105x5/115x5/115x5/105x8
3a)HSPU: 3x5 / DB overhead press: 30x8/25x10
3b)Chinups: x8/7/6/6
4)Cable pushdown: 2x15
4b)Bicep curl: 2x20
5)Band pull-aparts: x50
Handstand practice

SATURDAY LOWER
1)Standing calf raise: 10x10
2)Deadlift: 175x3/195x3/205x2/205x2/185x6/185x6
3)Leg press: 180x3x15
4)Single leg foot elevated glute bridge: 3x12
5)Band clams: 2x20
Finisher: 12 swings, 12 goblet squats, 4 rounds
Ball pikes: 4x12