Monday: Strong: Front Squat 5 x 8 (light-moderate) (30×1) 30 sec. restPull-ups 5 x 5 (30×1) 30 sec. rest (banded if needed)Weighted step-ups 5 x 8 /leg 30 sec. restSingle arm row 5 x 8/arm (30×1) 30 sec restReverse Curls 5 x 8 (light-moderate) (30×1) 30 sec. restRussian Twists 3 x 15 (L+R=1) Comp: Strict...Read More

Monday:Deadlift 5 x 8 (light-moderate) (30×1) 30 sec. restBench Press 5 x 8 (light-moderate) (30×1) 30 sec. restDumbbel Chest fly 5 x 8 (Light) (30×1) 30 sec. restWeighted step-ups 5 x 8 /leg 30 sec. restFrench Press (light) 5 x 8 (30×1) 30 sec. restSide delt raise 5 x 8 (30×1) 30 sec. rest Tuesday:Front...Read More

Monday:Back Squat 5 x 8 @60%Push press 5 x 8 @55% 31×1Super set: 3 x 10Barbell Good morningsLunges (10/leg)Super set: 2 x 25Seated RowBanded face pullGHR SSPT 4 Tuesday:Strict Press 5 x 8 @60%Pause Deadlift 5 x 5 @55% 2 seconds @kneeSingle arm Rows, 3 x 10/arm 31×1Close Grip Bench Press 4 x 6 @60%Superset:...Read More

Strength: Power Snatch  Every 90 secs x 5 sets 2 Snatch Grip Deadlifts + 2 Power Snatches @ 50-60% *Light Weight today.. this is here to work technique and break up some shoulder stiffness or soreness Conditioning: Alt. Stations Every 2:00 x 16 Mins (8 rounds, 4 each station) Station 1: Row 350/250 Meters (can...Read More