Phase 1 Week 2

Monday Upper
1)Standing calf raise 10x10
2)1 arm snatch 40x5x6
2a)Push press 100x5x5
2b)Ring pullups 5x6
3a)Close grip bench press 105x5x5
3b)Front lever 4x10
Prowler reverse sled drags-down and back, 6x @110lbs

Wednesday Lower
1a)Glute ham raise 3x8
1b)Vertical jump 3x5
2)Back squat 155x5x5
3)Hip thrust 135x12/155x10/175x8/10
4)Single leg squat to bench 15x3x8
5)Band clams 2x20
6)Glute kickback machine 2x12
DB Farmer's walks 55lbsx30-ish seconds
+ Lsit hold x12-ish seconds, 3x

Friday Upper
1a)Handstand pushups 5x6
1b)Ring inverted row(feet elevated) 5x8
2a)Suspended pushups(feet elevated) 2x10/3x8
2b)Front lever 4x10-12 seconds
3a)DB hammer curl 3x10(dropped weight each set)
3b)DB lateral raise 3x12
4)Ab wheel rollouts 2x8 from toes/ 1x12 on knees
Handstand practice

Saturday Lower
1)Seated calf raise-skipped these because I was too sore from doing 100 bodyweight calf raises on Thursday!!
2)Deadlift 145x4x8
3)Leg press: 3x15 180/230/230
4)1 leg hip thrust: 3x10
5a)KB swings : 53x4x12
5b)Lateral Band walks: 4x12 each way
70 walking lunges-as many as I could get without stopping