Week of May 5th, 2025

Monday, May 5th- Back Squat Cycle Day 14

A. Back Squat

5x5 or 5x3

*compare to 4/25/25

B. 10-9-8...1

Dual DB Front Squats

Push-ups

Tuesday, May 6th

6am-12pm: Open Gym

12pm: PUMP

A1. Dual DB Bench Press

5x12

A2. Weighted Pull-ups

5x5

B1. Chest Flies

4x12

B2. Ring Rows

4x8

C1. Arnold Curl

3x10

C2. Seated Overhead Triceps Extension

3x12

D. BB Forearm Twisters

3x each direction

Wednesday, May 7th- Overhead

A1. Alternating Seated Press

5x16 (8/arm)

A2. Seated Rear Delt Flies

5x12

B. For Time:

50 plate G2O

50 DB weighted sit-ups

50 plate G2O

Thursday, May 8th

7am-12pm: Open Gym

12pm: PUMP

Friday, May 9th- Hinge/Single Leg

A1. 3 Position Clean (landing)

7x (1+1+1)

A2. Elevator Pull-ups

7x3

B. 15 min Partner AMRAP:

10/7 cal row

20 suitcase reverse lunges

*alternate rounds

Saturday, May 10th

9am- Olympic Lifting

A. Muscle Clean + FS + Push Jerk in Split

5x (1+1+3)

B. Clean + Jerk

5x (1+2)

C. Clean + Jerk

5x (1+1)

10am- Mobility/Stability