Warmup

2X: 60 Jumping Jacks, 10 DB Stiff Legged DL, 8 inchworm pushups, 10 Push Ball, 15 KB Swing

Advanced

Sumo Deadlift: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 5-10 # to last week, otherwise repeat last week's weight

Close Grip Bench Press: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, If last week's ladder was successful, add 2.5-5 # to last week, otherwise repeat last week's weight

4 rounds with minimal rest:
5 strict pull-ups
7 Bench dips
9 Glute-ham raises

Intermediate

Sumo Deadlift: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3, add 5-10 # to last week

Close Grip Bench Press: Ladder set 1/2/3 reps (w/~1:00 rest between) repeat x 3 @ 7-8 RPE

3 rounds with minimal rest:
5 strict pull-ups
7 Bench dips
9 Glute-ham raises

Barbell Club

Clean & Jerk - 60%x3+1, 65%x3+1, 70%x2+1, 75%x2+1x4
Clean Pull - 100% (of cln) x 3 x 4
Front Squat - 70%x2m 75%x2, 80%x2x3
SLDL - 3x5

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