Week of July 14th, 2025

Monday, July 14th- Back Squat Cycle Day 21

A. Back Squat

5x5 or 5x3

*compare to 7/2/25

B. 30 on, 30 off, 5x (15 min)

Wall balls

Ring rows

Box jumps

Tuesday, July 15th

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

5x5

*compare to 7/1/25

A2. Tempo Single Arm Row

5x8/arm @31x2

B. 30 sec each, 5x:

Barbell curl hold

Barbell curls

Rest

Left arm kickbacks

Right arm kickbacks

Rest

C1. Hammer curls

3x12

C2. Seated OH triceps extensions

3x12

C3. BB Forearm twisters

3x1 each direction

Wednesday, July 16th- Overhead

A. Push Jerk

10 min EMOM:

1 rep at 90% of 1RM from 6/6/25

B. For Time:

100 kb snatches (50/arm)

*switch arms as desired

Thursday, July 17th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, July 18th- Hinge/Single Leg

A. Deadlift

20 min to work up to a heavy set of 5 for the day

B1. Suitcase BSS

5x5/leg

B2. Pull-ups (weighted)

5x3

Saturday, July 19th

9am- Olympic Lifting

Muscle Clean + Front Squat + Push Jerk in Split

5x (1+1+3)

C&J

20 min EMOM:

1 rep

10am- Mobility/Stability