Week of July 28th, 2025

Monday, July 28th- Hinge/Single Leg

A1. Clean

5x3

A2. Elevator Pull-ups

5x4

B1. DB front rack step-up to balance

3x8/leg

B2. Copenhagen Plank

3x25 sec/side

Tuesday, July 29th

6am-12pm: Open Gym

12pm: PUMP A1. Bench Press

5x5

*compare to 7/15/25

A2. Bent over DB row

5x10

B1. Strict Press

3x8

B2. Seated Curl

3x12

B3. SA Kickbacks

3x10/arm

C1. Seated Lateral Raise

3x12

C2. Seated Hammer Curl

3x12

C3. DB Skull Crushers

3x12

D. Pinch Grip Plate Hold

*2 min

Wednesday, July 30th- Endurance

35 on, 25 off, 5x (30 min)

1. Slam balls

2. Battle ropes

3. Bike

4. American kb swings

5. Mountain climbers

6. Goblet reverse lunges

Thursday, July 31st

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, August 1st- Back Squat Cycle Day 23

A. Back Squat

5x5 or 5x3

*compare to 7/23/25

B. "Jackie"

1k row

50 barbell thrusters

30 pull-ups/ring rows

Saturday, August 2nd

9am- Olympic Lifting

A. Muscle Clean + Front Squat + Push Jerk in Split

5x (1+1+3)

B. Split Jerk

5x2

C. C&J

5x (1+2)

10am- Mobility/Stability