Week of September 29th, 2025

Monday, September 29th- Back Squat Cycle Day 29

A. Back Squat

*compare to 9/19/25

B. 500m row TEST

Tuesday, September 30th

6am-12pm: Open Gym

12pm: PUMP

A1. Bench Press

5x3

*compare to 9/16/25

A2. Bent Over DB Row

5x10

B1. Iso Curls

3x16 (8/arm)

B2. Iso Kickbacks

3x16 (8/arm)

C. 30-20-10

Weighted Push-ups

Ring Rows

D. Farmer’s Carry

3x1min on, 30 sec rest

Wednesday, October 1st- Overhead

A. Push Press

5x3

*compare to 8/22/25

B. 50-40-30-20-10

Double Unders

25-20-15-10-5

Plate G2O

Thursday, October 2nd

7am-12pm: Open Gym

12pm: Mobility/Stability

Friday, October 3rd- Hinge/Single Leg

A1. Deadlift

5x5

*compare to 9/15/25

A2. Chin over bar hold

5x12 sec

B1. Suitcase Step-up to Balance

3x8/leg

B2. Copenhagen Plank

3x25 sec/side

Saturday, October 4th

9am- Olympic Lifting

A. Muscle Clean + Front Squat + Push Press

5x (1+1+1)

B. Power Clean + Front Squat + Push Jerk

5x (1+1+1)

C. C&J

5x (2+1)

10am- Mobility/Stability