Week of 5/15/17

Monday

• Bent Over Rows 3 x 10 (Overhand Grip) – Squeeze the lats, do not let the bar touch the ground. Start around knee area.
• Bent Over Rows (Underhand Grip) 3 x 10 – Bend at waist, start around knee area. Come up to belly button, do not let bar touch the ground.
• Dumbbell Shoulder Press 3 x 10 – Sets should all be working sets, heavy.
• Ring Rows 3 x 12 – Do not let body drop, and keep in straight line. Pull to chest area.

**Sets x Reps**

Wednesday

• Upright Rows 3 x 10 – Wide grip snatch grip, bar starts at hip or upper thigh area and pull to higher chest area.
• Heavy Barbell Shrugs 5 x 15- Shoulders to Ears holding for at least 2 seconds.
• Barbell Curls 3 x 10- Make sure elbows are in and allow no swing.

Friday

• 8 minutes to work on HSPU progressions.
  • If you cannot perform handstands, perform 2 wall climbs every minute x 8 minutes.
  • If you are able to perform handstands, do a handstand hold for :30 on / :30 off x 8 minutes.
  • If you have HSPU, pick a number you can maintain and do strict– EMOM x 8 minutes.

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