Monday, January 27th- Hinge/Single Leg
A. Power Clean (ATK) + Front Squat
7x (3+3)
B. Elevator pull-ups
7x3
C. 5 RFT:
8 front rack reverse lunges
8 burpees over bar
Tuesday, January 28th
6am-12pm: Open Gym
12pm: PUMP
A1. Dual db seated press
3x12
A2. Seated lateral raise
3x12
A3. Seated rear delt flies
3x12
B1. Elevator push-up
3x10
B2. Supinated grip row
3x10
C1. Seated curl
3x8
C2. Seated hammer curl
3x8
C3. DB skull crushers
3x12
D. Pinch grip plate hold
*accumulate 2 min
Wednesday, January 29th- Endurance
10 min to complete:
75 wall balls
10 min to complete:
200 double unders
10 min to complete:
100 American kb swings
Thursday, January 30th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, January 31st- Back Squat Cycle Day 4
A. Back Squat
5x5
*compare to 1/22/25
B. Partner Conditioning:
3x each, alternating rounds
7 ring rows
7 HR push-ups
10/7 cal row
Saturday, February 1st
9am- Olympic Lifting
A. Muscle Clean + Front Squat + Push Jerk in Split
5x (1+1+3)
B. Clean + Jerk
5x (1+2)
C. Clean + Jerk
5x (1+1)
10am- Mobility/Stability
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