tuesday A) Back Squat 2020 tempo 3 reps around 70-75% of max effort for 4 working sets B) Seated barbell good mornings. 2020 for 8 reps for 3 sets set up with a wide sumo stance when sitting on the bench for this C) Dynamic action Superset. :20 max effort db thrusters :40 rest :20…

Monday 9/15/25 A) Weighted Pull Up. work up to a heavy double over 5 sets if you cannot do a weighted pull up then look to do 5 sets of 6-8 bb bent over rows B) 3x super set push up depth drop x 3 -into- 12 double kb push press rest :60 bt rounds…

Sunday. A) Sunday Fun Day Teams of 2 complete the below any way you want 200 cal bik erg 175 ball slams 150 full kb swings 70/55# 100 cal run 50 pull ups B) swole finisher work. Farmers carry – 200′ @ max weight

Saturday. A) superset. A1. kb gorilla rows x 10 reps x 3 A2. weighted single leg calve raise 3 sec. lower for 5/side x 3 then B1 Landmine press – single arm – x 8/side x 3 B2 Vertical toe touches x 20 reps x 3 B) Workout. Teams of 2 Complete as many rounds…

Friday A) Back Squat, eccentric focus 6 sec. lower for 3 reps x 2 sets hold last week’s final weight for the two working sets 4 warm up sets B) hamstring work, eccentric Barbell RDL’s @ 6 sec. lower for 4 reps x 3 sets – go 20# heavier this week from last week C)…

Thursday A1) Eccentric pressing work. 6 sec. lower close grip bench press for 3 reps for 3 sets look to hold last week’s finishing weight for all sets warm up over 2 sets to it A2) Eccentric pull work. incline supported db rows @ 6sec. lower for 4 reps x 3 sets get heavier then…

Wednesday A) Power Clean. work up to a good single today if this is still a new movement for you then keep this around an 80% feel for 8-10 good singles B) Workout. Complete as many rounds and reps as possible in 25 minutes of: 100m run [add 100m every round] 5 k2e 3 high…

tuesday A) Back Squat isometric work. Back Squat w/ 10 sec. hold in the bottom postion stay engage, don’t bottom out this week add 5-20 pounds to the bar for 2 sets @ the 10 second hold w/ 3-4 warm up sets to this weight B) Floating DL w/ iso hold. floating DL you will…

Monday 9/8/25 A) Barbell Split Jerk. This week build to a tough single today over 5 sets B) 3x super set [eccentric focus] Heavy kb rows w/ a 4 sec lower for 4 reps per side -into- amrap chin ups w/ a 3 sec. hold @ top point of pull -into- max effort push ups…

Sunday. A) Capacity Sunday’s 3 rounds 1K bike erg 20 db or bb hang hang power cleans 500m ski erg + 3 rounds 1K bike erg 3/2 rope climbs 100′ kb farmers carry B) Arm Pharmin to Finish 50.40.30.20.10 sit ups empty bb curls empty bb skull crushers