Week of September 1st, 2025

Monday, September 1st

STUDIO IS CLOSED TODAY, GET SOME REST!

Tuesday, September 2nd

6am-12pm: Open Gym

12pm: PUMP

A1. Barbell Bench Press

5x3

*compare to 8/12/25

A2. Pendlay Row

5x8

B1. MB push-ups

3x12

B2. Weighted Pull-ups

3x5

C1. Arnold Curl

3x10

C2. Seated Overhead Tricep Extension

3x12

D. Pinch Grip Plate Hold

*accumulate 2 min

Wednesday, September 3rd- Overhead

A1. Waiter/farmer hold

3x30 sec/side

A2. Ab wheel

3x10

B. 20 min AMRAP:

5 LA kb snatch

5 RA kb snatch

10 burpees

10 plate G2O

30 double unders

Thursday, September 4th

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, September 5th- Hinge/Single Leg

A1. Clean (BTK)

5x3

A2. Chin over bar hold

5x12 sec

B1. Back Rack Reverse Lunges

3x10 (5/leg)

B2. Cossack sliders

3x5/side

Saturday, September 6th

9am- Olympic Lifting

A. Strict Press in Split

5x3

B. Pause Jerk

7x2

C. Jerk

7x2

10am- Mobility/Stability