Week of July 7th, 2025

Monday, July 7th- Overhead

A1. Alternating Seated Press 3x16 (8/side)

A2. Seated Lateral Raise 3x12

A3. Seated Rear Delt Flies 3x12

B. 30-20-10

Devil’s Press (alternating)

Box Jumps

Tuesday, July 8th

6am-12pm: Open Gym

12pm: PUMP

A1. Dual DB Bench Press

3x12

A2. Chest Flies 

3x12

A3. Push-ups

3x12

B1. Pendlay Row

3x8

B2. Chin-up

3x8

B3. Ring Row

3x8

C1. Iso Curls

3x16

C2. Iso Kickbacks

3x16

C3. Ab Wheel

3x10

D. Pinch Grip Hold

*2 min

Wednesday, July 9th- Hinge/Single Leg

A. Clean

10x2

*compare to 6/18/25

*2 min interval

B1. Suitcase Walking Lunges

5x10 forward, 10 reverse

B2. Chin over bar hold

5x15 sec

Thursday, July 10th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, July 11th- Endurance

30 min partner AMRAP:

50 dual db thrusters

100 double unders

50 American kb swings

50 cal row

*partition as desired

Saturday, July 12th

9am- Olympic Lifting

A. Muscle Snatch + OHS + Snatch Balance

5x (1+1+1)

B. Dip Snatch

5x2

C. Snatch

5x2

10am- Mobility/Stability