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

Phase 4, Week 1

Monday Upper

1)BB hang power snatch: 85x5x2

2)Push press: 115 x 6 x 2

3a)Incline Dumbbell Row (w/2 sec hold): 35 x 4 x 8

3b)Close Grip Bench: 120 x 6x2

4)Front lever 4x10 seconds

5)Standing calf raises: x12-10-8-8
+ Plate carries 5 x 30 seconds w/25lb plates 

Wednesday Lower

1)Box jump x5-12  (worked up to a high box)

2)Squat-  175x5x2

3)DL- 205x 3x3

4)Bulgarian split squat- 25x8/ 27.5 x3x8

5a)Lsit- 4x10 seconds

5b)GHR -3x12

6a)1 leg hip thrust-  3x10

6b)Lateral band walks: 3x12 each way

 Friday Upper

1)Handstand pushups: 5x5

2a)Chinup: 1x8/1x7/ 6x6 (slow on the eccentric)

2b)Incline DB chest press: 35x6/40x6/45x4x6 

3)Bar dips: 2x10

4)Incline seated hammer curl: 3x10

5a)Front lever hold: 3x10 seconds 

5b)Reverse TRX flyes 2x12

6)Stir the pot plank: 3x30 seconds

Handstand walk practice-actually got like 10 steps, woohoo!

Saturday Lower

(At home workout)

1)Jumping lunges: 4x6/leg

2)Off-set squats :35x10/8/8 (each side)

3)Single leg RDL: 20s in each hand x 3 x 12

4)Single leg foot elevated glute bridges: 3x12

5a)Seated band abductions: 30-25-25

5b)KB swings: 3x20

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

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

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

Phase 3, Week 2

Monday Upper Body
1)BB hang power snatch: 80x5x3
2a)Push press: 105x8x3
2b)Neutral grip pullups: 8x5 w/10lbs
3a)Close grip bench: 115x6x3
3b)Front lever: 4x10 seconds
Farmer's walks x45-60seconds x3
+ 30 double unders x4

Wednesday Lower Body

1)Bounds 3x5
2)Squats 160x 6x3
3)Deadlifts 155x3/165x3/3/3
4a)High Box Step Ups: 20x6/15x8/8/8
4b)L-sit 3x10 seconds
5a)Glute ham raise: 4x10
5b)Sumo walks 3x20
6)Single leg hip thrusts 3x10

Friday Upper Body
Muscle ups(strict) x5
1a)Ring Dips 3x6/2x8
1b)Mixed grip inverted rows w/feet elevated: 5x8
2a)Front lever: 4x10 seconds
4b)Handstand pushups: 7-6-5-5
5a)Seated dumbbell curls: 3x8-10+ drop set on last set
5b)Ab wheel rollouts: 1x12/ 2x8(from toes)/ 1x12
6)Lateral raises: 3x12
7) TRX reverse flyes: 2x12

Saturday Lower Body

1)Box jump: 3x5
2)Leg press: 250x3x12
3)BB hip thrust: 135x12/155x10/175x8/195x8/8
4a)KB swings 53x4x12
4b)Band clams 3x20
Prowler push:
10 minutes, as many times as possible w/270lbs: 8x
Seated calf raise: giant set to 50 reps

Phase 3, Week 1

Monday Upper Body

1)1 arm DB snatch: 50x4x3
2a)Push press: 105x6x3
2b)Wide grip pullups: 7x5
3a)Close grip bench: 115x4x3
3b)Front lever: 4x10 seconds
4a)Standing calf raise machine: 5x12
4b)1 arm overhead carry w/KB: 3x35-40ish seconds w/40lb

Wednesday Lower Body
(Back was tight and sore today, so I didn't go super heavy on squats, and I skipped my deadlifts)
1)Bounds 3x5
2)Squats 155x 6x3
3)Step Ups: 20x8/25x8/30x8/8
4)BB hip thrust: 135x10/155x10/175x8/8+drop set: 155x8/135x8
5a)Glute ham raise: 3x10
5b)Lateral band walks: 3x12 each way
Forgot to do my Lsits, too! Oops!

Friday Upper Body
1a)Ring Dips 6x6
1b)Mixed grip inverted rows: 5x8
2a)Front lever: 4x10 seconds
4b)Handstand pushups: 1x7/3x6
5a)Seated incline dumbbell curls: 3x10
5b)Ab wheel rollouts: 2x8(on toes)/ 2x12(on knees)
6)Lateral raises: 15lbsx3x12
7) Pullaparts x50
Handstand and double under practice

Saturday Lower Body
1)Box jumps 3x5
2)Leg press 3x15
3)KB swings 4x12
4a)Single leg glute bridge, foot elevated 3x12
4b)Band clams 3x20
5)Prowler push: 8x10-12 seconds, worked up to 310lbs  x4 sets
6)Seated calf raise: giant set x50

4 Rep Max Week

Monday Upper

1)1 arm db snatch: 35x4/40x4/45x4/50x4

3a)Push press: 1x4 RM-120 PR!
(tried 125 and got 3 because the stupid plates slid! Pretty sure I could've got it!)

3b)Weighted neutral grip pullups:  10x6x5

4a)Bench press:  1x4 RM-125 PR!

4b)Front lever 4x10 seconds

5a)Farmer's walks: 50x4x40ish seconds

5b)Seated calf raise: 10x10

Handstand practice

Wednesday Lower

1)Broad jump: 3x5

2)Squat:  1x4 RM-185 (not a PR, but I'll take it having not spot!)

3)Deadlift: deload week

4)BB hip thrust: 135x10/155x8/175x8/185x8+ drop set:155x8/135x8

5a)Single Leg Reverse Deficit Lunge: 25x3/30x3x8 (stepping off of 3 plates)

5b)L-sit 3x10 seconds

6a)Glute ham raise: x12/10/10

6b)Band lateral walks: 4x12 

Friday Upper

 1a)1 arm DB row: 60x8/65x6/6/6/60x8

1b)Handstand pushups: 5x6

2a)Feet elevated pushups: 4x10

2b)Front lever: 4x10 seconds

3a)EZ bar curl: x8/10/15 (dropped weight each set)

3b)Lateral raise: 3x12(last set 2 drop sets)

4)Cable face pull: giant set to 45 reps

5)TRX pike: 3x12


Saturday Lower

Worked out at home today because it was just too nice to go to the gym!

1)Dumbbell squat: 3x15(holding at shoulders)

2a)Lunge jumps 3x12(6/leg)

2b)KB swings 3x15

3a)Single leg foot elevated glute bridges: 3x12

3b)Seated band abductions: 3x25

4)Reverse sled drags in crouched position:
 ~15-20 seconds x8, w/30-45 second rest between sets

5)Single leg calf raises off step x50 per leg