Week of August 4th, 2025

Monday, August 4th- Overhead

A. Push Jerk

7x2

*7/16/25

B. 10 min AMRAP:

1-2-3…

LA kb snatch

RA kb snatch

Burpees

Tuesday, August 5th

6am-12pm: Open Gym

12pm: PUMP

A1. Dual DB Bench Press

3x12

A2. Strict Pull-ups

3x8

B1. Chest Flies

3x12

B2. Ring Rows

3x8

C. 10-9-8…1

Barbell Curls

Barbell Skull Crushers

Strict T2B

D. BB Forearm Twisters

*3 each direction

Wednesday, August 6th- Hinge/Single Leg

A1. Deadlift

5x5

*80% of heavy 5 from 7/18/25

A2. Elevator Pull-ups

5x5

B1. Suitcase BSS

3x8/leg

*6/27/25

B2. SL wall sit

3x30 sec/side

Thursday, August 7th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, August 8th- Endurance

Partner Conditioning

5x Each:

P1- 500/400m row

P2- AMRAP:

5 push-ups

10 wall balls

20 double unders

*pick up where partner left off

Saturday, August 9th

9am- Olympic Lifting

A. Muscle Snatch + OHS + Snatch Balance

5x (1+1+1)

B. Snatch Pull + Snatch

5x (2+1)

C. Snatch

5x2

10am- Mobility/Stability