Monday, October 21st- Front Squat Cycle Day 2
A. Front Squat 5x5
*compare to 10/11 24
B. For Time:
50 wall balls
40 sit-ups
30 plate G2O
20 box jumps
10 ring dips/HR push-ups
Tuesday, October 22nd
6am-12pm: Open Gym
12pm: PUMP
A1. Bench Press
5x5 (80%+)
A2. Chin-up
5x5-10
B1. Arnold Curl
4x10
B2. Dual DB Kickbacks
4x12
C1. Barbell Curl
3x12
C2. Med Bll Push-ups
3x12
Wednesday, October 23rd- Overhead
A. Push Press
5x5
*compare to 9/16/24
B. 7 Rounds For Quality:
1 TGU/arm
30 sec weighted forearm plank
7 strict T2B
Thursday, October 24th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, October 25th- Hinge/Single Leg
A. Deadlift
5x8
*compare to 10/7/24
B. 12 min AMRAP:
6 pull-ups
12 suitcase reverse lunges
24 Russian kb swings
Saturday, October 26th
9am- Olympic Lifting
A. Muscle Snatch + OHS + Snatch Balance
5x (1+1+1)
B. Snatch Pull (ATK) + Snatch (ATK)
7x (2+1)
C. Snatch (ATK)
5x2
10am- Mobility/Stability
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