Monday, October 5th- Hinge/Single Leg A. Muscle Clean + Front Squat 5x (1+1) B. Clean (3 sec pause in landing) 5x3 C. Back Rack Reverse Lunges 5x5/leg *8/21/26 Tuesday, October 6th 6am-12pm: Open Gym 12pm: PUMP A1. Dual db tall kneeling press 3x12 A2. Seated lateral raise 3x12 A3. Seated rear delt flys 3x12 B1. Chin-ups 3x8 B2. Banded push-ups 3x12 B3. Plate Russian twists 3x16 (8/side) C. 21-15-9 Barbell curls Barbell skull crushers DB weighted sit-ups D. BB forearm twisters

Monday, September 28th- Endurance With A Partner, 5x Each: P1- 500/400m row P2- AMRAP: 5 burpees 10 wall balls 15 Russian kb swings *pick up where partner left off Tuesday, September 29th 6am-12pm: Open Gym 12pm: PUMP A1. Bench Press 5x3 *compare to 9/15/26 A2. Bent Over DB Row 5x12 B1. Seated Lateral Raise 3x12 B2. Seated Rear Delt Flies 3x12 B3. Hollow Rocks 3x30 sec C1. Concentration Curls 3x10/arm C2. Single Arm Kickbacks 3x10/arm C3. Weighted Forearm Plank 3x30 sec D. BB

Monday, September 21st- Squat/Single Leg A. Back Squat *compare to 9/11/26 B1. Back Rack Reverse Lunge 5x5/leg B2. Goblet Cossack Sliders 5x5/leg Tuesday, September 22nd 6am-12pm: Open Gym 12pm: PUMP A1. Dual DB Bench Press 3x12 A2. Elevator Pull-ups 3x5 B1. Ring Dips or Push-ups 3x8 B2. Pendlay Row 3x8 C. 10-9-8…1 Seated Curls DB Skull Crushers D1. Pinch Grip Plate Hold 3x30 sec D2. Ballistic Russian Twists 3x10/side Wednesday, September 23rd- Overhead A. Push Jerk 10 min EM