Week of June 9th, 2025

Monday, June 9th- Hinge/Single Leg

A1. Back Rack BSS

5x5/leg

*compare to 12/5/25

A2. Tempo Pull-ups

5x3 @51x2

B1. Suitcase step-up to reverse lunge

3x8/leg

B2. Copenhagen Plank

3x20 sec/side

Tuesday, June 10th

6am-12pm: Open Gym

12pm: PUMP

A. Bench Press

8RM TEST

*compare to 4/1/25

B1. Strict Press

3x8

B2. Seated Rear Delt Flies

3x12

C. 30 sec each, 4x:

BB curl hold

BB curl

Rest

LA kickbacks

RA kickbacks

Rest

D. Farmer’s Carry

4x:

30 on, 15 off

Wednesday, June 11th- Endurance

35 on, 25 off, 6x (30 min)

1. Double unders

2. Russian kb swings

3. Dual DB push press

4. Alternating arm kb cleans

5. Slam balls

Thursday, June 12th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, June 13th- Back Squat Cycle Day 18

A. Back Squat

5x5 or 5x3

*compare to 6/4/25

B. 5x:

P1- 250/200m row

P2- burpee box jumps

Saturday, June 14th

9am- Olympic Lifting

A. Muscle Clean + Front Squat + Push Press

5x (1+1+1)

B. Clean Pull (ATK) + Clean (ATK)

5x (2+1)

C. Clean Pull + Clean + Jerk

5x (1+1+1)

10am- Mobility/Stability