December Workouts

My training for the rest of November and December will look something like this:

 UPPER BODY
1)Clean and jerk
2)Handstand pushups/calf raise
3a)Wide grip pull-ups or weighted (alternate)
3b)1 arm DB chest press
4)Lateral raises
5)Bentover lateral raises
+ Finisher

LOWER BODY
1)Seated calf raise
2)Back squat
3)Front squat
4)Step up or lunge
5)Hip thrust
6)Back extensions
7)Ab movement & glutes

 UPPER BODY
1)1 arm db snatch
2)Bench press
3a)1 arm DB oh press
3b)Chest supported row
4a)DB bicep curls
4b)Tricep pushdowns
5)Band Pullaparts

LOWER BODY
1)Bounds
2)Deadlift/oh squat
3)1 leg glute bridge
4)Band clams
+Finisher

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