Week of August 11th, 2025

Monday, August 11th- Back Squat Cycle Day 24

A. Back Squat

5x5 or 5x3

*compare to 8/1/25

B. 12 min AMRAP:

3 pull-ups

6 suitcase reverse lunges (3/leg)

9 dual db squats

Tuesday, August 12th

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

5x3

*7/29/25

A2. Bent Over DB Row

5x12

B1.BB curl static hold

3x30 sec

B2. MB push-ups

3x12

C1. Concentration curls

3x10/arm

C2. Seated OH triceps extensions

3x12

D. Farmer’s Hold

*2 min in as few sets as possible

Wednesday, August 13th- Overhead

A1. Seated DB Press

5x12

A2. Lateral + Frontal Raise

5x16 (8 each, alternating)

B. 5x for Quality:

1/arm TGU (AHAP)

3 wall walks

Thursday, August 14th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, August 15th- Hinge/Single Leg

A. Clean Pull + Clean

7x (2+1)

B1. Barbell SLRDL

3x8/leg

*6/27/25

B2. Chin over bar hold

3x15 sec

Saturday, August 16th

9am- Olympic Lifting

A. Push Jerk in Split

5x3

B. Jerk Balance

5x2

C. Jerk

10x1

10am- Mobility/Stability