Monday, February 3rd- Overhead
A. Push Press
5x5
*compare to 1/15/25
B. 30 on, 30 off, 4x (16 min)
LA db thrusters
RA db thrusters
Hollow rocks
Pike/Box/Wall facing HSPU
Tuesday, February 4th
6am-12pm: Open Gym
12pm: PUMP
A1. Tempo Bench Press
5x5 @33x1
*compare to 1/21/24, start 5# heavier
A2. Bench supported single arm row
5x8/arm @31x2
B1. Chest Flies
3x12
B2. Pull-ups
3x8
C1. 21’s
3x
C2. Seated OH Triceps extension
3x12
D. BB forearm twisters
3 each direction
Wednesday, February 5th- Hinge/Single Leg
A1. Barbell SLRDL
5x5/leg
*compare to 11/22/24
A2. Tempo pull-ups
5x3 @51x2
B1. Suitcase walking lunges
5x16 (8/side)
B2. SL wall sit
5x20 sec/side
Thursday, February 6th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, February 7th- Endurance
With A Partner
5x Each:
P1- 500/400m row
P2- AMRAP:
5 burpees
5 kb squat cleans (dual hand)
10 Russian kb swings
*pick up where partner left off
Saturday, Feburary 8th
9am- Olympic Lifting
A. Muscle Snatch + OHS
5x (1+2)
B. Snatch (ATK)
10x2
10am- Mobility/Stability
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