Warmup

2X: Row 200m, 16 lunge w/ twist, 10 push-ups, 10 jump pull-ups, 2 samson stretch

Advanced

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

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 w/minimal rest:
8 strict Chin-Ups
12 narrow grip push-ups
14 med ball russian twists (20/10#) (foot anchored on the floor, half sit-up position, touch ball to the ground, each side = 1 rep)
 

Intermediate

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

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

4 rounds w/minimal rest:
5 strict Chin-Ups
10 narrow grip push-ups
12 med ball russian twists (20/10#) (foot anchored on the floor, half sit-up position, touch ball to the ground, each side = 1 rep)
 

Barbell Club

Snatch - 60%x2, 65%x2x2, 70%x2x3
Snatch Pull - 90% (of sn) x 2 x 2, 95% x 2 x 2
Back Squat - 70% x 3 x 5

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