Thursday A1) UB Pull Work Weighted pull up 5 sec lower for 5 reps for 5 sets **if you can’t do with weight then do no weight, if you can’t pull up, then jump and get your chin over and do the 5 sec lower. You can also do barbell inverted rows here too A2)…

Wednesday 1/21 A) Warm Up Row :40 Sec :20 Sec Pull Up Bar Hold Row :40 Sec 10 Hanging Knee Raises Row :40 Sec :20 Sec Good Mornings B) 5 Minute Skill Work Deadlift Work. Set Up From Floor C) 3 sets 2 Minute On/ 1 Off 3 Single Deadlifts 8 Underhand BB Row 20…

Wednesday A) Snatch building here. Halting squat santch look to build the final weight you hit last week and hit 2 good reps there , then add 5-10 pounds an hit 1 good signle *for those that were able to do the OHSQ in the last cycle – this cycle we are going to lift…

Tuesday 1/20 A) 5 Minute Circuit 100 M Run 10 Side Plank Rotations 10 Hip Thrusters 10 Alt Curtsy Lunge B) 4 Sets SL Box Sit to Stand X 6/Side (Lower Box) 2 TGU/Side C) 3 Rounds 150M Run 12 Lat Box steps 100′ Farmers Carry 150M Run Rest 1-1.5 Min