Thursday A) pressing work. Incline banded barbell bench press 80% of last week’s single w/ the band 3×3 working sets B1) STRICT PULL UPS As many reps as possible for 3 sets rest :10 B2) banded kb gorilla rows x20 reps – alteratning -x 3 sets rest :60 C) Close Grip Barbell Floor Press 8…

Wednesday 11/12 A) 5 Minute Circuit 200 M Bike 5 Inchworms 10 Walking Lunges B) 3 Rounds 6 Split Squats/side 6 Landmine Press/side C) 3 Rounds Every 3 Minutes 10 Goblet Squats 500M Bike 10 DB Push Press L 10 DB Push Press R

Wednesday A) Clean and Jerk. final build from past 3 cycles here squat clean + split jerk This week work up to a 90% feel w/ perfect form for 2 good hits here B) Workout. 2 rope climbs 100′ double kb front rack carry 400m run x20:00 C) finisher work. 10-20 deficit push ups 20…

Tuesday 11/11 A) 3 Rounds 100 M Ski 10 Jumping Jacks (Add 5 Jumping Jax/ Round) B) 3 sets 5 Feet Elevated Jack Knife Chin Ups (3 Second Lower) 5 Staggered Stance DB RDLs /Side C) 6 Rounds 5 Ring Rows 10 Ball Slams 10 KBS