Lower Body 5 RMs

1) Vertical jump 3x5

2)Back squat: 1x5 RM 185lbs (Watch here)

3)Deadlift: (conventional) 1x5 200lbs (Watch here)

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

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

5b)Machine calf raise: 3x12-15

Finisher: Battle ropes, 20 seconds x5

Upper Body 5RMs

1)1 arm DB snatch: 5 x 6 w/40lbs

2a)Neutral grip pullups: 6 sets of 4, 3 sets w/15lbs

2b)BB push press:  1x5RM- 110 lbs (could only get 3 reps with this a few months ago...and I actually probably could've gone heavier!)

3a)Close grip bench press: 1x5RM - 110 lbs

3b)Modified front lever hold on bar: 4 x 10 seconds

4)Handstand holds: 2x free standing + 1 set against the wall

Sled Pushes & Other Stuff

1) KB 1 arm high pulls:  5x6 w/35lbs

2)Sled pushes: 5x12 seconds w/135lbs

3)1 arm KB swing: 3x12 w/35lbs

4)Farmer's walks: 3x30 seconds w/ 60lbs each hand

Upper Body: Inverted Rows, Pushups, and Curls

1a) TRX inverted row: (feet elevated)5x8

2b)Pushups on handles: 5x8

2a)Eccentric handstand pushups: 3x5

3b)Front lever hold: 3x10 seconds on TRX

3a)Hammer curl: 3x10 w/20lb DBs

3b)Ab wheel rollout: 3x8 (negatives)

Lower Body S&P Week 3

1)Vertical jump: 3x5

2)Back Squat: 2x5 w/155lbs

3)Deadlift: 1x5 w/185lbs

4)1 leg bench squat: 3x6 w/10lb dumbbells(these are so hard!)

5a)L-Sit hold: 4x10 seconds

5b)Standing calf raise machine: 4x15

Finisher:
Double unders x20
Battle rope slams x20
4x

Upper Body S & P Week 3

1)1 arm DB snatch: 5 x 6 w/40lbs

2a)Neutral grip pullups: 10 sets of 3 , 6 sets w/15lb DB

2b)BB push press: 2x5 w/100lbs

3a)Close grip bench press: 2x5 w/100lbs(I am so weak with a close grip!)

3b)Modified front lever hold on rings: 5x 10 seconds

4)Handstand holds: 3x30 seconds against wall

Sled Push Day

1)KB high pulls: 5x6 w/35lbs

2)Sled pushes: 5x10 seconds w/135lbs

3)1 arm KB swings: 3x12 w/35lbs

4)Farmer's walks: 3x30 seconds w/60lb kettlebells