Week of January 5th, 2026

Monday, January 5th- Squat/Single Leg

A. Back Squat

*compare to 12/29/25

B1. Suitcase step-up to balance

3x8/leg

B2. Copenhagen plank

3x20 sec/side

Tuesday, January 6th

6am-12pm: Open Gym

12pm: PUMP

A1. Pause Bench Press

5x5

*3 sec pause 1” off of chest

*65% of 1RM from 12/16/25

A2. Tempo SA Row

5x8/arm @31x2

B1. Concentration Curls

5x10/arm

B2. SA kickbacks

5x10/arm

C. 21-15-9

Ring Rows

Diamond Push-ups

V-ups

Wednesday, January 7th- Overhead

A. Clean + Jerk

5x (1+3)

B. 21-15-9

LA kb snatch

RA kb snatch

Push-ups

Thursday, January 8th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, January 9th- Hinge

A1. Deadlift

5x5

*70% 1RM from 12/19/25

A2. Strict Pull-ups

5x max unbroken reps

B. Rowing Intervals

3x500m

1. 15-20spm

2. 20-25spm

3. 25-30spm

Saturday, January 10th

9am- Olympic Lifting

10am- Mobility/Stability