Phase 3, Week 1

Monday Upper Body

1)1 arm DB snatch: 50x4x3
2a)Push press: 105x6x3
2b)Wide grip pullups: 7x5
3a)Close grip bench: 115x4x3
3b)Front lever: 4x10 seconds
4a)Standing calf raise machine: 5x12
4b)1 arm overhead carry w/KB: 3x35-40ish seconds w/40lb

Wednesday Lower Body
(Back was tight and sore today, so I didn't go super heavy on squats, and I skipped my deadlifts)
1)Bounds 3x5
2)Squats 155x 6x3
3)Step Ups: 20x8/25x8/30x8/8
4)BB hip thrust: 135x10/155x10/175x8/8+drop set: 155x8/135x8
5a)Glute ham raise: 3x10
5b)Lateral band walks: 3x12 each way
Forgot to do my Lsits, too! Oops!

Friday Upper Body
1a)Ring Dips 6x6
1b)Mixed grip inverted rows: 5x8
2a)Front lever: 4x10 seconds
4b)Handstand pushups: 1x7/3x6
5a)Seated incline dumbbell curls: 3x10
5b)Ab wheel rollouts: 2x8(on toes)/ 2x12(on knees)
6)Lateral raises: 15lbsx3x12
7) Pullaparts x50
Handstand and double under practice

Saturday Lower Body
1)Box jumps 3x5
2)Leg press 3x15
3)KB swings 4x12
4a)Single leg glute bridge, foot elevated 3x12
4b)Band clams 3x20
5)Prowler push: 8x10-12 seconds, worked up to 310lbs  x4 sets
6)Seated calf raise: giant set x50