Monday, July 8th- Back Squat Cycle Day 29
A. Back Squat
*compare to 6/26/24
B. 12 min AMRAP:
10 NP Burpees
10 Goblet Squats
30 Double Unders
Tuesday, July 9th
6am-12pm: Open Gym
12pm: PUMP
A1. Dual DB Bench Press
4x12
A2. Concentration Curls
4x12/arm
A3. Single Arm Kickbakcs
4x12/arm
B1. Chest Flies
3x12
B2. Seated Hammer Curls
3x12
B3. Barbell Skull Crushers
3x12
C1. Deficit Push-ups
3x12
C2. Bicep Curl Static Hold
3x30 sec
C3. OH Tricep Extensions
3x12
Wednesday, July 10th- Overhead
A. 10 min EMOM:
2 Push Press
B. Partner 10 min AMRAP:
P1: 2-4-6... lengths dual db/kb overhead carry
P2: AMRAP- 5 push-ups + 10 sit-ups
*pick up where partner left off
Thursday, July 11th
7am-12pm: Open Gym
12pm: Mobility/Stability
Friday, July 12th- Hinge/Single Leg
A. Barbell Single Leg Romanian Deadlift
5x5/leg
*compare to 5/10/24
B1. Cossack Sliders
3x8/leg
B2. Single Leg Glute Bridge
3x8/leg
Saturday, July 13th
9am- Olympic Lifting
A. Muscle Clean + Front Squat + Push Jerk
5x (1+1+1)
B. Strict Press in Split
3x3
C. Split Jerk
5x2
D. Clean + Jerk
5x (1+2)
10am- Mobility/Stability
Comentários