Monday, September 2nd
Studio is closed today for Labor Day, get some rest!
Tuesday, September 3rd
6am-12pm: Open Gym
12pm: PUMP day
A1. Piston Bench Press
3x16 (8/arm)
A2. Piston Row
3x16 (8/arm)
B. 30 on, 30 off, 5x (10 min)
Strict Pull-ups
Deficit Push-ups
C1. Iso Curls
3x16 (8/side)
C2. Barbell Skull Crushers
3x12
D1. Seated Hammer Curls
3x12
Dual DB Kickbacks
3x12
Wednesday, September 4th-
A. Back Squat Cycle Day 35
*compare to 8/23/24
B. 5x:
30 sec kb toe taps
30 sec dual hand kb squat cleans
30 sec burpees
1 min rest
Thursday, September 5th
7am-12pm: Open Gym
12pm: Mobility/stability
Friday, September 6th- Overhead
A. 10 min EMOM:
2 strict press
B. 10 min EMOM:
2 push press
C. 10 min EMOM:
2 push jerks
D. Tabata:
Plate Ground to Overhead
*10 sec "rest" is overhead hold
Saturday, September 7th
9am- Olympic Lifting
A. Muscle Clean + Front Squat + Push Jerk
5x (1+1+1)
B. Clean + Jerk
5x (1+2)
C. Clean + Jerk
5x (1+1)
10am- Mobility/stability
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