Tuesday A) Hybrid position DL from elevated surface 2.2.1 cluster set @ last week’s weight for 2 working sets have 4 good warm up sets to this weight B) DB goblet bulgarian split squat. x5/side x 3 sets Go heavier this week for all working sets C) Dynamic action Superset. 10x db sumo DB [one…
Monday `11/10/25 A) UB pull work 5x pendlay rows 5x yates row 5x hang clean pulls rest :60-:90 for 4 rounds building in weight each set here B) UB push work Single arm half kneeling landmine press x 5/side Single arm banded tricep ext x 10-15;side rest :60 x4 rounds C) Workout / intervals 2:00…
Sunday. A) Cardio Party 1:00 amrap cal run 1:00 amrap hybrid stance double kb high pull 1:00 armap sit ups 1:00 rest x3 rounds rest 5:00 [ish] Top of every 4:00 for 3 rounds 50 double unders 400/350m ski erg rest 5:00 [ish] 10:00 armap 1 rope climb 100′ double kb front rack carry :30…
Saturday. A) Workout. Teams of 2 5 rounds for time 1500m row 30 CTB pull ups 30 db box step overs 24/20″ @ 35/25#/hand B) superset. 6-10x weighted or strict dips 10/side db rows x2-4 sets then 100 banded tricep ext 100 baned curls
Friday A) Zercher box squats. staying around a 75-80% feel today squating to a box below parallel 4 rep x 3 working sets B) B-stance db RDL. x5/side x 3 sets build heavier then last week for all working sets C) Workout. – hitters – On a 2-minute clock: 20 hang power cleans Max bar-facing…
Thursday A) pressing work. Incline banded barbell bench press 5.4.3.2.1 building per set B1) STRICT PULL UPS As many reps as possible for 3 sets rest :30 B2) Bent over rear delt raises. x15 x 3 sets rest :30 C) Close Grip Barbell Floor Press 10 reps x 3 sets D) OTM x 10:00 1…
Wednesday A) Clean and Jerk. final build from past 3 cycles here squat clean + split jerk This week warm up to 5-10 more pounds then last week and hit 5-6 singles there B) Workout. 3 rounds for time of: 900-meter run or 1k row 200′ farmers carry @ 70/55#/hand 50 sit ups C) finisher…
Tuesday A) Hybrid position DL from elevated surface 1.1.1 cluster set @ 80% of last week’s final single for 2 working sets @ this weigth have 4 good warm up sets to this weight B) DB goblet bulgarian split squat. x5/side x 3 sets holding the same heavy weight for all working sets C) Dynamic…
Monday `11/3/25 A) UB pull work 4 Hang power power cleans w/out foot movement -quick reset- 5-8 supinated grip bb rows -into- 20 banded pull aparts rest 60-90 seconds x4 rounds B) UB push work Single arm half kneeling landmine press x 5/side db lateral delt rases x 12 reps push ups x 1:00 max…
Sunday. A) Cardio Party 1:00 amrap cal row 1:00 amrap db box step ups 1:00 armap kb swings 1:00 rest x3 rounds rest 5:00 [ish] Top of every 4:00 for 3 rounds 400m run or 1k bike erg rest 5:00 [ish] 10:00 armap 10 banded pull aparts 10 db curls 10 db skull crusthers 10…
