Monday, July 22nd- Hinge/Single Leg
A. Deadlift
5x3
*compare to 7/1/24
B1. DB Front Rack Step-up to Reverse Lunge
3x8/leg
B2. Single Leg V-up
3x20 (10/side)
Tuesday, July 23rd
6am-12pm: Open Gym
12pm: PUMP
A1. Strict Press
3x8
A2. Dual DB Bench Press
3x10
Dual DB Row
3x12
B1. Dual DB OH Hold
3x30 sec
B2. Chest Flies
3x12
B3. Chin-ups
3x8
C1. Pinch Grip Plate Hold
3x30 sec
C2. Preacher Curl
3x12
C3. Diamond Push-up
3x12
D. 30 on, 15 off, 3x:
Strict T2B
Long Arm Crunches
Wednesday, July 24th- Endurance
3 Rounds For Time:
Run a lap around the block
30 wall balls
30 push-ups
30 Russian kb swings
Thursday, July 25th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, July 26th- Back Squat Cycle Day 31
A. Back Squat
*compare to 7/17/24
B. 10 min AMRAP:
3 pull-ups
5 inverted burpees
7 med ball cleans
Saturday, July 27th
9am- Olympic Lifting
A. Muscle Clean
5x2
B. Front Squat + Jerk
5x (3+1)
C. Clean + Jerk
5x 2x(1+1)
10am- Mobility/Stability
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