Phase 1 Week 3

Monday Upper
1)Standing calf raise 10x10
2)1 arm snatch 40x5x6
2a)Push press 105x2x5
2b)Wide grip bar pullups 5x6
3a)Close grip bench press 110x2x5
3b)Front lever 4x12 seconds
Prowler sprints-
alternating low and high handles w/~45 seconds rest between
7x @210lbs

Wednesday Lower
1a)Glute ham raise 3x8
1b)Vertical jump 3x5
2)Back squat 165x2x5
3)Hip thrust 175x5/195x5/215x5/155x12
4)Single leg squat to bench 10s(each hand) x3x8
5)Band seated Abductions 2x30
1 arm KB Farmer's walks x30-40 seconds, 3x
+ Lsit hold x12-ish seconds, 3x

Friday Upper
1a)Handstand pushups 5x6
1b)Ring inverted row(feet elevated) 5x8
2a)Suspended pushups(feet elevated) 5x10
2b)Front lever 4x12 seconds
3a)DB hammer curl 3x10
3b)DB lateral raise 3x12-15
4)Ab wheel rollouts 1x8 from toes/ 2x12 on knees
5)Pull-aparts 3x20

Saturday Lower
1)Deadlift 155x3x8
2)Walking lunge 25x3x15
3)KB swings 53x4x12
4)Seated calf raise 10x10
5)Single leg hip thrust: 3x10-12
Finisher-
Double unders x30 (6x)
+lateral&forward band walks(2x each)