Week of January 6th, 2025

Monday, January 6th- Overhead

A1. Seated DB Press (alternating arms)

5x16 (8/side)

A2. Long Plank

5x30 sec

B. 30 sec each, 5x:

LA kb snatch

RA kb snatch

Rest

Plank shoulder taps

Rest

Tuesday, January 7th

6am-12pm: Open Gym

12pm: PUMP

A1. Tempo Bench Press

5x5 @33x1

A2. Dual DB/KB Row

5x10

B1. Chest Flies

3x12

B2. Ring Rows

3x10

C1. Concentration Curls

3x10/arm

C2. Seated OH Tricep Extension

3x12

D. Barbell Forearm Twisters

3 each direction

Wednesday, January 8th- Hinge/Single Leg

A1. Jumping Pull (ATK) + Clean (ATK)

5x (2+1)

A2. Chin over bar hold

5x10 sec

B. 7 min AMRAP:

15 Russian kb swings

10 suitcase step-ups (5/side)

Thursday, January 9th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, January 10th- Endurance

5 RFT with a partner:

50 cal row

50 box jumps

50 sit-ups

Saturday, January 11th

9am- Olympic Lifting

A. Muscle Snatch + OHS + Snatch Balance

5x (1+1+1)

B. Dip Snatch

5x3

C. Snatch (MT)

5x3

10am- Mobility/Stability