Monday, December 2nd- Hinge/Single Leg
A. Deadlift
5x8
*compare to 11/13/24
B1. Suitcase Bulgarian Split Squat
3x8/leg
B2. Max effort row sprint
3x150m
Tuesday, December 3rd
6am-12pm: Open Gym
12pm: PUMP
A. 10 min EMOM:
2 bench press (90%+)
B1. Barbell Curl 21's
3x
B2. Seated overhead tricep extensions
3x12
C1. Seated hammer curl
3x12
C2. Dumbbell skull crushers
3x12
D1. Dual db overhead hold
3x30 sec
D2. Farmer's hold
3x1 min
Wednesday, December 4th- Endurance
With a partner:
300 double unders
50 strict pull-ups
60 cal bike
150 Russian kb swings
80 cal ski
100 kb cleans (alternating arms)
Thursday, December 5th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, December 6th- Front Squat Cycle Day 7
A. Front Squat
5x3
*compare to 11/27/24
B. 5 FRT:
10 burpees to a plate
10 plate ground to overhead
10 plate overhead reverse lunges
Saturday, December 7th
9am- Olympic Lifting
Clean + Jerk 1 rep max test
10am- Mobility/Stability
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