Phase 4, Week 2

Monday Upper

1)BB hang power snatch: 85x 6 x2

2)Push press: 115 x 8 x 2

3a)Close Grip Bench: 120 x 8 x2

3b)Incline DB Row (w/2 sec hold): 40x5x8

3b)Front lever: 4x10 seconds

5a)Standing calf raises: x12-10-8-8

5b) KB bottom's up carries (single arm) 2 x 20ish seconds w/35lbs/ 1 arm overhead carries 2x30ish seconds w/40lbs, 1 set of plate carries w/25lbs x 30ish seconds

Wednesday Lower

1)Box jump: 2x5/1x3 @ 30 inches

2)Squat-  175x5x2

3)Barbell hip thrust: 135x10/155x8/175x8/195x6/200x6

4)Bulgarian split squat- 27.5x2x8/30x3x8

5a)Lsit- 4x10 seconds

5b)GHR -3x12

6)Sumo and monster walks: 2x12 each way

7)Seated calf raise: 1x50, rest pause set

 Friday Upper

1)Handstand pushups: x6/5/5/5/5/4

2a)Chinup: 8/7/  7 x 6

2b)Incline DB chest press: 40x6/45x4x5/40x8

3)Bar dips: x10/10/8

4)Incline seated hammer curl: 3x10

5)Front lever hold: 4x10 seconds 

6)TRX  Face pull to "W": Giant set to 40 reps

6)Stir the pot plank: 3x30 seconds

Saturday Lower

(At home workout)

1)Skater squats w/weight: 3x10

2)Dumbbell squat: 3x15

3)Single leg RDL: 25s in each hand  3 x 12

4a)Alternating KB swings: 3x20

4b)Band clams: 3x15

5)Single leg hip thrust: 3x12

Reverse sled drags- 100lbs x15-20 seconds x 10x