Random Workouts

This week I'm not following any set plan, just doing whatever I feel like. Next week I'll be starting the Uncaged program I did at the beginning of last year. I took awhile to really just focus on hypertrophy, but I hope to get back to increasing my strength and setting some PRs!

MONDAY UPPER:
1)Seated calf raise 10x10
2)Muscle ups-every minute, on the minute for 5 minutes
3a)Feet elevated pushups: 3x8
3b)Neutral grip pullups: 3x8
4a)Dips: 6(on rings)/10/10(bar)
4b)Ring inverted rows: 3x12
5a)EZ bar curls: 3x12-15
5b)Ball pikes: 3x12
Finisher-
Prowler pushes(180lbs x 8 seconds, 6x)
 + Farmer's walks(53lbs x 40 seconds, 4x)
Handstand practice

WEDNESDAY LOWER:
1)GHR: 3x5
2)Front squat: 95x8/105x6/115x6/6/95x12
3)Walking lunges: 20x10/25x10/30x10/10
4a)Back extensions
4b)Lsit: 3x15
5)Glute kickback machine: 3x12
6)Standing calf raise: 10x10
7)Seated abductions: 2x30
Double unders

FRIDAY UPPER:
1)Hang snatch: 3x5/ Clean & press: 2x6
2)Handstand pushups: x8(to mat)/5/5(without mat)
3a)1 arm dumbbell overhead press: 30x8/30x8/27.5x8
3b)Cable row: 3x12
5)Lateral raises: 4x10 "run the rack", dropping weight each set w/ about a 15-20 second rest between sets(15,12.5,10,7.5lbs)
5a)TRX reverse flyes: 2x12 (love these for the rear delts!)
5b)TRX ab pikes: 3x12 (HATE these)
Front lever holds 3x12 seconds
Handstand practice

SATURDAY LOWER:
1)Sumo deadlifts: 155x3x6 /then a few light sets of Jefferson deadlifts
3)BB hip thrust: 145x3x12
4)Leg press: 1x50 (giant set with 20-30 second rest)
5)Band walks + squat jumps (4x12)
6)Kettlebell swings: 3x15