Monday, February 10th- Back Squat Cycle Day 5
A. Back Squat
5x5
*compare to 1/31/25
B. 12 min AMRAP:
20 wall balls
50 double unders
Tuesday, February 11th
6am-12pm: Open Gym
12pm: PUMP
A1. Floor Press
4x8
A2. Bent over DB row
4x12
A3. DB weighted sit-up
4x10
B. 30 on, 30 off, 5x:
Weighted push-ups
Chin-ups
C1. Concentration curls
4x10/arm
C2. BB skull crushers
4x10
D. 30 on, 15 off, 4x:
Farmer’s hold
Russian twist
Wednesday, February 12th- Overhead
A1. Dual db seated press
5x12
A2. Seated lateral raise
5x12
A3. SA plank
5x15 sec/side
B. 5x:
10 LA kb snatch (every 10 sec)
10 RA kb snatch (every 10 sec)
10 plank-up (5/arm)
*2 min rest
Thursday, February 13th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, February 14th- Hinge/Single Leg
A1. Clean (ATK)
5x3
A2. Chin over bar hold
5x10 sec
B. 50-40-30-20-10
Russian kb swings
Reverse lunges
Saturday, Feburary 15th
9am- Olympic Lifting
A. Strict Press in Split
3x3
B. Tall Jerk
5x2
C. Split Jerk
5x2
D. Front Rack Hold
3x30 sec
10am- Mobility/Stability
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