1)1 arm snatch 40x5x6
2a)Push press 115x5-PR
2b)Wide grip bar pullups 6x5
3a)Close grip bench press 120x5-PR
3b)Front lever 4x12 seconds
Prowler sprints high handles, 8-10 seconds x10
(Forgot my calf raises today!)
Wednesday Lower
1)Vertical jump 3x5
2)Back squat 175x5/180x5 -not a PR, but my heaviest w/out a spotter!
3)Hip thrust 155x8/175x8/195x8/215x8/155x12
4)Single leg squat to bench 12.5s(each hand) x3x8
5)GHR 3x10
6)Standing calf raise: 10x10 + L-sit 4x10 seconds
7)Band seated abductions 2x30
Friday Upper
1a)Handstand pushups 5x6
1b)TRX inverted row(feet elevated) 5x8
2a)Suspended ring pushups(feet elevated) 5x10
2b)Front lever 4x10 seconds
3a)DB hammer curl 3x10
3b)Bentover DB lateral raise 3x12
4)Ab wheel rollouts 2x8 from toes/ 2x12 on knees
Saturday Lower(at home)
1)Bulgarian split squat: 35x4x10
2)Single leg foot elevated glute bridge: 3x12
3a)Kettlebell swings: 3x20
3b)Band clams: 3x15
4a)Lunge jumps: 3x10
4b)Band lateral walks: 3x10 each way
5a)Towel sliding leg curls: 3x10
5b)RKC plank: 3x25 seconds
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