Saturday

Saturday

Saturday’s Work A1. Strict Chin-Ups, AMRAP(-1); rest :30 x4 A2. DB Floor Press, 8-12 reps @31X1; rest :30 x4 A3. Batwing Hold, :30-:45 hold; rest 1:00 x4 https://www.youtube.com/watch?v=DesGrIU1y4k  . 7 Rounds: 7 Power Clean & Jerks @135/95# 7 Lateral...
Friday

Friday

Friday’s Work A1. Banded Pull Through, 12-15 reps @30X0; rest 1:00 x3 https://www.youtube.com/watch?v=T3TFMFV5SSU  A2. Banded Good Morning, 20 reps; rest 1:00 x3 (fast, but with solid form) B. Barbell Hip Thrust, 8-10 reps; rest 1:00 x4...
Thursday

Thursday

Thursday’s Work NFT Day! A1. Banded Standing Abduction, 10-15 reps/side; rest :30 x3 https://www.youtube.com/watch?v=Y1MfAPXswt0  A2. KB Windmill, 4-6/side (controlled); rest :30 x3 . B1. Kneeling Squat Jumps, 5 reps; rest :30 x4...
Wednesday

Wednesday

Wednesday’s Work A1. Banded Chest Fly’s, 10 reps; rest :30 x3 https://www.youtube.com/watch?v=qNRmMiu4kVY  A2. Supinated Bent Over Rows, 8-10 reps; rest 1:00 x3 https://www.youtube.com/watch?v=FZY9yeAYkns  B1. 60/30 Biceps; rest :30 x3...

Tuesday

Tuesday’s Work A. Kang Squats, 3 reps; rest 1:00 x4 (moderate and controlled)  B. Back Squats, 3-4 reps @31X1; rest 2:00 x4 . 3 Sets: 25 Russian KB Swings @2/1.5 pood 25 Wall Ball Shots 50 Double Unders Rest 1:30 . . . The Grind AMRAP 20:00 21 KB DL High Pulls...
Monday

Monday

Monday’s Work A. Dip Squat, 4-5 reps @~110%, rest 1:00 x3 (want this to be heavy but keep core & rack stability)  B. Split Jerk—Work up to a heavy single in 10:00 . “The Chief” AMRAP 3:00 3 Power Cleans @135/95# 6 Push Ups 9 Air Squats Rest 1:00...