Saturday. A) superset. A1. rear-delt fly — 3×12–15 (last set rest-pause) A2. Prone incline Y-raise (lower-trap bias) — 3×12–15 then B1 OH tricep ext x 10/side x 3 B2 copenhagen plank x :10/side x 3 B) Workout. Teams of 2 3 rounds for time of: 900-meter run – together 30 Pull ups 30 burpee box…

Friday A) Back Squat, eccentric focus 6 sec. lower for 2 reps x 2 sets buidling heavier then last week and hold that for the two working sets 3 warm up sets B) hamstring work, eccentric Barbell RDL’s @ 6 sec. lower for 4 reps x 3 sets – same weight as last week’s final…

Thursday A1) Eccentric pressing work. 6 sec. lower close grip bench press for 2 reps for 3 sets go heavier this week and hold that across all working sets warm up over 2 sets to it A2) Eccentric pull work. incline supported db rows @ 6sec. lower for 4 reps x 3 sets B1) Seated…

Wednesday A) Hang Power Clean. Clean pull + Hang Power Clean+ Power clean 1+1+1 8-10 sets keeping hands on the bar the whole time and controlling the lowerof the barbell for the full power clean focus on positions through the lifts B) Workout. Complete as many rounds and reps as possible in 20 minutes of:…

tuesday A) Back Squat isometric work. Back Squat w/ 10 sec. hold in the bottom postion stay engage, don’t bottom out same weight as last week for 4 good singles -rest :60-:90 bt singles have 3 warm up sets to this weight B) Floating DL w/ iso hold. floating DL you will never touch the…

Monday 9/1/25 A) Barbell Split Jerk. same weight as last week for 5 reps – operating every :40-:45 seconds each rep do a 4 sec. lower to the shoulders B) 3x super set [eccentric focus] supinated bb rows x 6 reps @ 3 sec lower -into- Ring rows for amrap @ 5 sec lower -into-…

Sunday. A) Capacity Day Teams of 2 12 amrap = teams of 2 1 rope climb or MU + 100m run or 250m bike erg [alt. rounds] + 20 rounds- you go / I go 50′ SB carry or double kb front rack carry 10 air squats finsiher db flies x 15 reps seated db…

Saturday. A) superset. kb gorilla rows x 20 reps standing alternating kb arnold press x 20reps x3 rounds then hollow band pull to hips x 20 reps front delt raise x 20 reps x3 rounds B) Workout. Teams of 2 75 burpee box jumps 24/20″ 800m run 150 ball slams 30/20# 800m run 75 cal…

Friday A) Back Squat, eccentric focus 6 sec. lower for 3 reps x 2 sets buidling heavier then last week and hold that for the two working sets 3 warm up sets B) hamstring work, eccentric Barbell RDL’s @ 6 sec. lower for 3 reps x 3 sets – heavier then last week for all…

Thursday A1) Eccentric pressing work. 6 sec. lower close grip bench press for 3 reps for 3 sets go heavier this week and hold that across all working sets warm up over 2 sets to it A2) Eccentric pull work. DB Row for 4 reps per side @ 6sec. lower per side for 3 sets…