Monday, October 7th- Hinge/Single Leg
A. Deadlift 5x8
*compare to 9/18/24
B. Rowing
2x1k
*1:1 work:rest
Tuesday, October 8th
6am-12pm: Open Gym
12pm: PUMP
A1. Strict Press
3x8
A2. Chest Flies
3x12
A3. Seated Rear Delt Flies
3x12
B1. Seated Curl
5x8
B2. Seated Hammer Curl
5x8
B3. Single Arm Kickback
5x8/arm
C. 21-15-9
Barbell Skull Crushers
Weighted Hanging Knee Raises
Wednesday, October 9th- Endurance
"Angie"
For Time:
100 pull-ups
100 push-ups
100 sit-ups
100 air squats
*chipper style
Thursday, October 10th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, October 11th- Front Squat Cycle Day 1
A. Front Squat
20 min to work up to a heavy set of 5 for the day
B. For Time
21-15-9
Wall Balls
NP Burpees
Box Jumps
Saturday, October 12th
9am- Olympic Lifting
A. Muscle Snatch
5x2
B. Snatch Balance
5x2
C. Dip Snatch
5x2
D. Snatch
5x2
10am- Mobility/Stability
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