Monday, February 17th- Endurance
30 min AMRAP:
1 TGU/arm
5 pull-ups
10 burpees
15 wall balls
20 cal row
Tuesday, February 18th
6am-12pm: Open Gym
12pm: PUMP A1. Tempo Bench Press
5x5 @33x1
*compare to 2/4/24, start 5# heavier
A2. Seated Rear Delt Flies
5x12
B1. Chest Flies
3x12
B2. DB Crush Grip Bench
3x12
B3. Seated Lateral Raise
3x12
C1. Seated DB curls
3x12
C2. Dual DB Kickbacks
3x12
D. Pinch Grip Plate Hold
*accumulate 2 min
Wednesday, February 19th- Back Squat Cycle Day 6
A. Back Squat
5x5
*compare to 2/10/25
B. 5 RFT:
10 db suitcase reverse lunges
10 dual db squats
7 pull-ups
Thursday, February 20th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, February 21st- Overhead
A. Push Jerk
5x3
*compare to 1/24/25
B. 21-15-9
Plate G2O
Push-ups
Saturday, February 22nd
9am- Olympic Lifting
A. Muscle Snatch + Snatch Balance
5x (2+1)
B. Snatch (BTK)
10x2
10am- Mobility/Stability
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