Tuesday – Dec 09, 2025

Tuesday

A) Hinge drop set.

6 heavy barbell RDL’s

-drop set into-

stato iso banded hip thrust – 15 sec. hold @ top then 6 reps

rest :90

x3 sets

have 2 progressive warm up sets to this weight

*this week if you held the same weight for all sets last week then add weight this week. If you didn’t hit 6 reps for all sets last week then stay @ that weight for this week again

B) Wedge board front squats.

50×1 tempo for 6 reps x 3 sets

have 2 progressive warm up sets to this weight

*this week if you held the same weight for all sets last week then add weight this week. If you didn’t hit 6 reps for all sets last week then stay @ that weight for this week again

C) Dynamic action Superset.

15 double db hang power snatch

:20 max effort sled sprint – no weight –

rest 2:00

x3 rounds

D) finsiher –

100′ heavy farmers carry

15 sit ups

15 double unders

x5-8 minutes