Friday A) dynamic iso back squats. pause for 3 sec. @ peak contaction [1/4 depth]x 2 reps x 5 sets this week add 5-10 pounds B) Single leg barbell hip thruster. 4 reps / side , hold peak contraction for 3 sec @ top for 5 sets This week add 10-20 pounds to the bar…

Thursday A1) Weighted pull up. 5 sec lower 2 x5 use last week’s final weight for all sets or add weight this week A2) dynamic effort iso bench pause for 3 sec. @ 1/2 way down for 2-4 reps x 5 sets add weight weight to last week for all sets and sit @ 4…

Wednesday A) Snatch building here. Halting squat santch this week look to stay @ last week’s final weight for 4-5 sets there *for those that were able to do the OHSQ in the last cycle – this cycle we are going to lift and pause @ knee for 2 sec. then drive and catch in…

Tuesday A) Back Squat. 4-6 reps x 5 working sets 5 sec lower for each rep have 3 warm up sets and leave 1-2 RIR This week add 5-10 pounds to last week’s weight B) Barbell RDL 50×1 tempo for 4-6 reps x 5 sets have 2 progressive warm up sets to this weight Leave…

Monday 2/2/26 A1) UB push work. DB bench press 5 sec. lower 4 reps x 5 working sets This week – if you held the same weight for all sets last week then add 5-10 pounds.. if not, use your final weight for all sets A2) UB pull work DB supported row 5 sec lower…

Sunday A) Workout. Time Cap: 45:00 Format: Partners complete 8 rounds. Each round = 400m run together + 1 station. Runs are always together. Stations are split as written. Round Stations (in order) Ski Erg – 800m total Sled Push – 200′ [3×45, 2×45’s] Sled Pull – 200′ [3×45, 2×45] Burpee Broad Jump – 200′…

Saturday A) Teams of 2 25:00 on the clock 1 mile run – together -into- 200 cal bike erg – split -into- max rounds [you go / I go ] 8 ball slams 4 devil press @ the 25:00 mark 1 mile run – together B1) barbell yates row. x4x3 – add weight from last…

Friday A) dynamic iso back squats. pause for 3 sec. @ peak contaction [1/4 depth]x 4 reps x 5 sets this week add 5-10 pounds B) Single leg barbell hip thruster. 4 reps / side , hold peak contraction for 3 sec @ top for 5 sets This week add 10-20 pounds to the bar…

Thursday A1) Weighted pull up. 5 sec lower 2-4 x5 A2) dynamic effort iso bench pause for 3 sec. @ 1/2 way down for 4-6 reps x 5 sets add weight weight to last week for all sets and sit @ 4 reps B) gymnastics breathing work EMOM x 12:00 1 = :30 rope slams…

Wednesday A) Snatch building here. Halting squat santch this week look to build 5 pounds to last week’s final weight and hit 2-3 good singles here *for those that were able to do the OHSQ in the last cycle – this cycle we are going to lift and pause @ knee for 2 sec. then…