Thursday A1) Iso pressing work. lower db’s to 1″ off chest and hold for :10 then do 6 reps rest 1:00 x3 sets @ a heavier db then last week across the board A2) Iso pull up work. pull to chin over the bar, hold for :10 then a :10 hold @ 90 degree angle…

Monday A) Warm up (3 minutes) Jog down and back 2x Side shuffle step x 1x per direction High knees x down and butt kicks back Over and under fence x 5/direction Run in place x :30 / slow squats for :30 Plank walks from elbows to hands x :30 B) Part 1 UB pull…

Wednesday 7/23 A) 5 Minute Barbell BP Build to a weight for 8-10 Reps B) 12 Minute Continuous Circuit 8-10 Bench Press 1 Shuttle Run 8-10 DB Strict Press 2 Shuttle Runs 8-10 Lat Delt Raise 3 Shuttle Runs C) 3-4 sets :30 Sec Kettle Bell Swings :30 Sec Plank :30 Sec Rest

Wednesday A) Power Snatch. add 5-10 pounds this week no puases this block 1-2 reps OTM for 4-6 minutes have a good warm up routine to this weight B) Workout. 20:00 to get as far as you can 900m run + 50-40-30 sit-ups Double-unders prisoner reverse lunge steps Double-unders + 450m run + 30-20-10 sit…