Phase 3, Week 4: 3 Rep Max Week

Monday Upper Body
1)BB hang power snatch: 85x4x3
2a)Push press: 3 RM- 125lb/ 130x1(had to at least try it!)
2b)Wide grip pullups: 7x6
3a)Close grip bench: 3RM- 130lbs
3b)Front lever: 4x10 seconds
4)Standing calf raise: 5x12/10/10/8/8
+Farmer's walks : 55x3x30-40 seconds, then *attempted* bottom's up KB carries-SO hard!
50 pullaparts

Wednesday Lower Body

1)Depth Jumps: 3x3
2)Squats: 3 RM-190
3)Deadlifts: 180x5x3 (these felt really smooth)
4a)High Box Step Ups: 15s(holding at shoulders) x 4 x8
4b)L-sit: 4x10 seconds
5a)Glute ham raise: 3x12
5b)Band walks: lateral 2x12/front 2x20
6)Single leg hip thrusts: 3x12 (last 2 sets partials for last 4 reps)

Friday Upper Body
1a)Ring Dips: 5x8
1b)Mixed grip inverted rows w/feet elevated: 5x8
2a)Front lever, alternating extending legs : 4x10 seconds
4b)Handstand pushups: 7-6-5-5
5a)Dumbbell curls: 3x10 (dropped weight each set)
5b)Negative ab wheel rollouts: 3x10
6)DB lateral raise: x40 giant set
*Then practiced single arm pike hangs*

Saturday Lower Body/Conditioning
(At home workout)
1)Walking lunges: 25(per hand)x4x12/leg
2)Single leg RDL: 35x3x12
3)Single leg foot elevated glute bridge:3x12
4)Band clams:3x20
5)1 arm KB swings: 35x3x12
6)Reverse sled drags: 8x15-20ish seconds, 45-60 second rest
7)Single leg calf raise off step: 3x20/leg