Monday, August 5th- Squat Cycle Day 32
A. Back Squat
*compare to 7/26/24
B. 7 min AMRAP:
1-2-3...
Burpees
Wall Balls
Tuesday, August 6th
6am-12pm: Open Gym
12pm: PUMP day
A. 10 min EMOM:
3 bench press
*80%+
B1. Seated Curl
4x8
B2. Seated Hammer Curl
4x8
B3. Single Arm Tricep Kickback
4x12/arm
C1. Ring Row
3x10
C2. Seated Overhead Tricep Extenstions
3x12
C3. Diamond Push-ups
3x12
D. 7 min AMRAP:
1-2-3...
Strict T2B
Strict Sit-ups (ear squeeze)
Wednesday, August 7th- Overhead
A. Strict Press
5x3
*compare to 7/10/24
B. 7 Rounds For Quality:
1 wall walk
1 left arm TGU + 5 kb snatch
1 right arm TGU + 5 kb snatch
5 strict pull-ups
Thursday, August 8th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, August 9th- Hinge/Single Leg
A. Deadlift
7x2
*compare to 7/22/24
B. Tabata:
Row (cals)
C. Tabata:
Box Jumps
Saturday, August 10th
9am- Olympic Lifting
A. Muscle Clean + Front Squat + Push Press
5x (1+1+1)
B. Clean + Jerk
Heavy Single in 20 min
C. Clean + Jerk
5x (1+1)
*80% of B
10am- Mobility/Stability
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