Week of September 2nd

Monday, September 2nd

Studio is closed today for Labor Day, get some rest!

Tuesday, September 3rd

6am-12pm: Open Gym

12pm: PUMP day

A1. Piston Bench Press

3x16 (8/arm)

A2. Piston Row

3x16 (8/arm)

B. 30 on, 30 off, 5x (10 min)

Strict Pull-ups

Deficit Push-ups

C1. Iso Curls

3x16 (8/side)

C2. Barbell Skull Crushers

3x12

D1. Seated Hammer Curls

3x12

Dual DB Kickbacks

3x12

Wednesday, September 4th-

A. Back Squat Cycle Day 35

*compare to 8/23/24

B. 5x:

30 sec kb toe taps

30 sec dual hand kb squat cleans

30 sec burpees

1 min rest

Thursday, September 5th

7am-12pm: Open Gym

12pm: Mobility/stability

Friday, September 6th- Overhead

A. 10 min EMOM:

2 strict press

B. 10 min EMOM:

2 push press

C. 10 min EMOM:

2 push jerks

D. Tabata:

Plate Ground to Overhead

*10 sec "rest" is overhead hold

Saturday, September 7th

9am- Olympic Lifting

A. Muscle Clean + Front Squat + Push Jerk

5x (1+1+1)

B. Clean + Jerk

5x (1+2)

C. Clean + Jerk

5x (1+1)

10am- Mobility/stability