Week 7 Day 1

Bench squats 30s/35s/30s

Deadlifts 40s/50s/50s

Landmine on wall 30s/35s/30s

Clean n snatch 30s/35s/30s

Maxed out on all and still my grip strength is a leading factor. 

Wk6 Day 4

Two rounds only - time management not great this AM!

Slider push ups round 1 full/round 2 modified

V sit chest press 25/25

One arm plank round 1 full/round 2 modified

Row/fly round 1 25s/

Round 2 30/20

Side lunge press up 20/25/35 it did not go into my back like it usually does on Weighted side lunges. 

Side planks - lots of grunting 

Leg lifts with heavy band - so sore! 

Wk6 Day 2 

Lateral raise upright hold 7.5s/10s/12.5s/12.5s

Palm up raise 

7.5s/10s/12.5s/12.5s

Side raises

7.5s/10s/12.5s/12.5s

Tricep dips alternate straight and bent legs

Dumbbell curls

10s/12.5s/15s/20s to failure on last round of each 

Week 6 Day 1

Single side dead lift 20/30/40 dumbell

Single side kb knee raise 20/20/20

Step ups  w/ knee raise 20s/25s/30s

Lunge 20s/25s/30s

Single leg drivers in bridge w/ med fabric band holding 20lb kb overhead 

Week 5 day 4

Land mine row w/ db 40/45/50

Sit and fly 20s/20s/20s

Pull ups on bar a/ chair

Back extensions 0/0/10

Push up plus hovering with band (arms shaking!)

Week 5 Day 3

Calf raises 30/40/50

Abductors/abductors heavy band and sliders

Narrow banded squats 30s/40s/50s

Sumo squat/deadlift 30s/40s/50s

Hip raises 

Week 5 Day 2

Triceps dips 50/50/50

Bicep hammer curls 25s/20s/15s

Half moon lat raises 20s/15s/10s

W lats 20s/15s/10s

Tricep push ups modified

DL 80/100/100 with dumbbells

Clean squat 15s/20s/25s

Leg press 60/80/85 max Due to grip!

Hamstring curls 20/25/30

Wall sit 20/25/30

Phase 2 Day 1 

Lunges 0/50/50

SLDL 50/50/50

Cross lunge/squat 0/50/50

Nice sweat!