Week of January 13th, 2025

Monday, January 25th- Back Squat Cycle Day 2

A. Back Squat

5x5

*compare to 1/3/25

B. 30-20-10

Wall balls

NP burpees

Russian twists (15/side, 10/side, 5/side)

Tuesday, January 26th

6am-12pm: Open Gym

12pm: PUMP

A1. Dual DB Bench Press

5x12

A2. Pendlay Row

5x8

B1. Bicep Curl Hold

3x30 sec

B2. Barbell Curls

3x30 sec

*1 min rest

B3. Barbell Skull Crushers

3x30 sec

B4. Close Grip Bench Press

3x30 sec

*1 min rest

C. 21-15-9

Weighted push-ups

Ring rows

Strict T2B

Wednesday, January 15th- Overhead

A. Push Press

5x5

*70% 1RM from 12/24/24

B. 30 on, 30 off, 4x:

Plate G2O

Battle ropes

Weighted jumprope

Thursday, January 16th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, January 17th- Hinge/Single Leg

A1. Suitcase step-up to reverse lunge

4x8/leg

A2. Tempo pull-ups

5x3@51x2

B1. RDL

4x5@32x1

B2. SL wall sit

4x30 sec/leg

Saturday, January 18th

9am- Olympic Lifting

A. Muscle Clean + Front Squat + Push Jerk

5x (1+1+1)

B. Pull + Clean + Push Jerk

5x (2+1+1)

C. Clean + Push Jerk

5x (1+1)

10am- Mobility/Stability