Day 4 Lower Body Assistance

1)1 arm KB high pull: 4x6 w/30lbs

2a)Sled pushes:  5 x 8seconds w/115lbs

2b)Medicine ball slams

3)1 arm KB swings: 4x12 w/30lbs

4)Farmer's Walks: 3x30 seconds w/60lb KBs

Day 3 Upper Body Assistance

1a) TRX Inverted Row: 5x8
1b) TRX pushups: 5x8

2a)Eccentric Only Handstand Pushups(on handles): 3x3
2b)Front Lever Hold: 3x10sec

3a)Hammer Curl: 3x10 w/20lbs
3b)Ab Wheel Rollout: 3x8 (negatives)

Lower Body Strength & Power Day

1) Vertical jump 3x5

2)Back squat: 3x5 w/145lbs

3)Deadlift: (conventional) 2x5 w/175lbs

4)1 leg bench squat: 3x6 w/10lb dumbbells

5)L-sit hold: 4 sets of 10 seconds

6)Machine calf raise: 3x20

2 minute amrap double unders for fun! :)

Those single leg bench squats were killer!

Upper Body Strength & Power Day "Uncaged" DAY 1

Started a new program today!

1) DB snatch: 5 sets of 6 w/35lbs

2a)BB Push Press: 3 sets of 5 w/ 90lbs
2b)Neutral grip pullup w/ hold at top: 8 sets of 3

3a)Close grip bench press: 3 sets of 5 w/95lbs
3b)Modified front lever hold: 4 sets of 10seconds

4)Handstand holds

5)Battle ropes: 3 sets of 20 slams

Who new modified front lever holds could be so hard???

Saturday Squats and Sled Sprints!

1)Squats: 135x5/145x5/155x3/165x3-3-3

2)Single leg hip thrusts

3)Sled sprints w/45lbs 10x

4)Farmer's walks

Quick Upper Body Supersets

1a)Handstand pushups 5x5
2b)1 arm rows: 35x8/45x8/53x8-8-8

2a)TRX rows feet elevated x8-8-8-8
2b)Dips x8-8-8-8

Split Squats & Tabatas!

1)Bulgarian split squats w/barbell: 50x8-60x8-8

2)Single leg foot elevated glute bridges

3a)DB flat bench press: 45x7-6-6-6
3b)Neutral grip pullups: 8-7-6-5-4

4)Tabata swings w/ 30lbs

5)Ab wheel rollouts: 3x12