Phase 3, Week 3

Monday Upper Body
1)BB hang power snatch: 85x5x3
2a)Push press: 110x5x3
2b)Neutral grip pullups: 9x5 w/10lbs
3a)Close grip bench: 120x3x3
3b)Front lever: 4x10 seconds
4)Standing calf raise: 5x10
+Farmer's walks x45-60seconds x4

 

Wednesday Lower Body

1)Bounds: 3x5
2)Squats: 165x 4x3
3)Deadlifts: 170x6x3
4a)High Box Step Ups: 15s x4x8
4b)L-sit: 4x10 seconds
5a)Glute ham raise: 4x10
5b)Lateral walks 2x12/Front walks 2x20
6)Single leg hip thrusts: 2x10+2 partials/ 1x8+4 partials (oh, the buuurn!)

Friday Upper Body
Muscle ups(strict) x5
1a)Ring Dips 5x8
1b)Mixed grip inverted rows w/feet elevated: 5x8
2a)Front lever: 4x10 seconds
4b)Handstand pushups: x7/5/5/5
5a)Dumbbell curls: 3x10
5b)DB lateral raise: 3x12
6) TRX reverse flyes: 2x12
7)Ab wheel rollout negatives: 3x10
 + double unders between sets x30

Saturday Lower Body
1)Leg press: 230x12/260x12-12-15
2)BB hip thrust: 135x12/155x10/175x8/8/155x12/12
3a)KB swings: 53x3x12
3b)Med-ball slams: 25x3x10
4)Prowler push down and back (high handles, then low handles) x5 @170lbs
5)Seated band abductions 3x20-25