Week of October 19th, 2026

Monday, October 19th- Squat

A. Back Squat

*compare to 10/9/26

B. 21-15-9

Dual db thrusters

Box jumps

Plate OH sit-ups

Tuesday, October 20th

6am-12pm: Open Gym

12pm: PUMP

A1. Alternating db bench press

3x16 (8/arm)

A2. Weighted pull-ups

3x8

B1. Seated Arnold press

3x10

B2. Supinated grip BB row

3x10

C1. Concentration curls

3x10/arm

C2. DB skull crushers

3x10

C3. Tate press

3x10

D. Pinch grip plate hold

*accumulate 2 min in as few sets as possible

Wednesday, October 21st- Overhead

A. Split Jerk

7x2

B. 10-8-6-4-2

LA kb snatch

RA kb snatch

Ring dips/Push-ups

Thursday, October 22nd

6am-12pm: Open Gym

12pm: Mobility/Stability

Friday, October 23rd- Hinge/Single Leg

A. Muscle Clean + Front Squat

5x (1+1)

B. Clean 3 Position Landing (¼, ½, full)

5x (1+1+1)

C. Dual DB Single Leg RDL

5x5/leg

Saturday, October 24th

9am- Partner Cardio

5x Each:

P1- 500/400m row

P2- AMRAP:

10 med ball cleans

10 suitcase step-ups (5/leg)

10 plate G2O

*pick up where partner left off

10am- Mobility/Stability