This week in Training 7/7/2019

Sunday: Run
​Run 3 miles as fast as possible incorporating sprints, jogs and walking

Monday: Upper
Hang cleans-90%+ for 6 x 1
Underhand barbell rows-3 sets of 12
Close grip pullups-3 sets amrap
Low incline barbell bench press- work up to a new 3 rep max
Arnold presses-4 sets of 12
Pullover and press-3 sets of 20
Prone reverse flyes-3 sets of 20

Wednesday: lower
Reverse hypers-2 sets of 30
​Planks w/ suspension trainer- front side side
​AIM Trainer-4 movements; 10 seconds iso, 10 seconds movement x3
Squats w/ bands-5 sets of 5 @50%
Seated good mornings-3 sets of 15
Split squat w/ suspension trainer-3 sets of 15/ leg
Suspension Trainer leg curls-3 sets of 25
Swings kB-3 sets of 25

Friday: Upper
Bench press-60%, 6 sets of 4
Snatch balance-5 sets of 3
Supine alternating tricep extensions
5 count pullups-4 sets, various grips
Cable rows-4 sets of 20/arm
Dumbbell shrugs-3 sets of 20

Saturday: lower
Hypers-3 sets of 20
Staright leg raises-3 sets of 20
Max regular squat
Max sumo deadlift
Band leg curls-2 sets of 50
Barbell hack squats-2 sets of 25
​