1)1 arm db snatch: 35x4/40x4/45x4/50x4
3a)Push press: 1x4 RM-120 PR!
(tried 125 and got 3 because the stupid plates slid! Pretty sure I could've got it!)
(tried 125 and got 3 because the stupid plates slid! Pretty sure I could've got it!)
3b)Weighted neutral grip pullups: 10x6x5
4a)Bench press: 1x4 RM-125 PR!
4b)Front lever 4x10 seconds
5a)Farmer's walks: 50x4x40ish seconds
5b)Seated calf raise: 10x10
5b)Seated calf raise: 10x10
Handstand practice
Wednesday Lower
1)Broad jump: 3x5
2)Squat: 1x4 RM-185 (not a PR, but I'll take it having not spot!)
3)Deadlift: deload week
4)BB hip thrust: 135x10/155x8/175x8/185x8+ drop set:155x8/135x8
5a)Single Leg Reverse Deficit Lunge: 25x3/30x3x8 (stepping off of 3 plates)
5b)L-sit 3x10 seconds
6a)Glute ham raise: x12/10/10
6b)Band lateral walks: 4x12
Friday Upper
1a)1 arm DB row: 60x8/65x6/6/6/60x8
1b)Handstand pushups: 5x6
2a)Feet elevated pushups: 4x10
2b)Front lever: 4x10 seconds
3a)EZ bar curl: x8/10/15 (dropped weight each set)
3b)Lateral raise: 3x12(last set 2 drop sets)
4)Cable face pull: giant set to 45 reps
5)TRX pike: 3x12Saturday Lower
Worked out at home today because it was just too nice to go to the gym!
1)Dumbbell squat: 3x15(holding at shoulders)
2a)Lunge jumps 3x12(6/leg)
2b)KB swings 3x15
3a)Single leg foot elevated glute bridges: 3x12
3b)Seated band abductions: 3x25
4)Reverse sled drags in crouched position:
~15-20 seconds x8, w/30-45 second rest between sets
5)Single leg calf raises off step x50 per leg
1)Dumbbell squat: 3x15(holding at shoulders)
2a)Lunge jumps 3x12(6/leg)
2b)KB swings 3x15
3a)Single leg foot elevated glute bridges: 3x12
3b)Seated band abductions: 3x25
4)Reverse sled drags in crouched position:
~15-20 seconds x8, w/30-45 second rest between sets
5)Single leg calf raises off step x50 per leg
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