Strength: Shoulder to Overhead Every 90 secs x 9 sets (13:30) 5-5-5 Strict Press 3-3-3 Push Press 1-1-1 Push Jerk *Aim to increase weight across every single set building to a tough but not max push jerk for the day Conditioning: 13 Mins to Complete…. 21-15-9 Power Clean Shoulder to Overhead Rest 2:00 (increase weights...Read More

Monday: STRONGBack Squat, 5-5-3-3-1-1 BuildingSS A) DB Romanian Deadlifts, 4 x 12B) DB Bent-over Rows, 4 x 12Pull-ups 5 x 5 (30×1) 30 sec. rest (jump from box if needed, sub inverted row)Banded Pull-throughs TabataWeighted Wall-sits, 4 x :45 seconds (add weight) COMPBack squat 6 x 3 @ 80%Sumo Deadlifts 4 x 6-8 moderate (~65ish%)SS:...Read More

Monday DB Bench Press, 4 x 10-12 (301)DB Z-press 4 x 8-10SS: A) Lat Pull-downs 3 x 15 (30×1) B) Banded Pull-aparts, 3 x 20Banded Bicep Curls, x 100, break as neededRussian Twists 3 x 15 (L+R=1) TuesdayGoblet Squat 4 x 10-12 (301)SS: A) Russian KB Swings 4 x 12B) Single Leg Deadlifts, 4 x 8/legPull-ups...Read More