Week of July 8th

Monday, July 8th- Back Squat Cycle Day 29

A. Back Squat

*compare to 6/26/24

B. 12 min AMRAP:

10 NP Burpees

10 Goblet Squats

30 Double Unders

Tuesday, July 9th

6am-12pm: Open Gym

12pm: PUMP

A1. Dual DB Bench Press

4x12

A2. Concentration Curls

4x12/arm

A3. Single Arm Kickbakcs

4x12/arm

B1. Chest Flies

3x12

B2. Seated Hammer Curls

3x12

B3. Barbell Skull Crushers

3x12

C1. Deficit Push-ups

3x12

C2. Bicep Curl Static Hold

3x30 sec

C3. OH Tricep Extensions

3x12

Wednesday, July 10th- Overhead

A. 10 min EMOM:

2 Push Press

B. Partner 10 min AMRAP:

P1: 2-4-6... lengths dual db/kb overhead carry

P2: AMRAP- 5 push-ups + 10 sit-ups

*pick up where partner left off

Thursday, July 11th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, July 12th- Hinge/Single Leg

A. Barbell Single Leg Romanian Deadlift

5x5/leg

*compare to 5/10/24

B1. Cossack Sliders

3x8/leg

B2. Single Leg Glute Bridge

3x8/leg

Saturday, July 13th

9am- Olympic Lifting

A. Muscle Clean + Front Squat + Push Jerk

5x (1+1+1)

B. Strict Press in Split

3x3

C. Split Jerk

5x2

D. Clean + Jerk

5x (1+2)

10am- Mobility/Stability