A. 4 sets: – 8 per arm alt. 1-arm DB bench press – 6 barbell roll outs OR 8 DB pull-overs – 1:30 rest B. E2.5MO2.5M for 12.5 min (5 sets): – 10/8 cal bike – 8 burpee to pull-up bar (jump to a bar…

A. 5×5 front squat progression. Start light. Build to a challenging 5. Should NOT be a maximal effort 1:30-2:00 rest between sets B. Weekly Challenge: max time eccentric backsquat to target (target must be below parallel) (rx: 135/93; fx: 95/63). Go as slow as you…

A. E :90 on the :90 for 12 min: 1. 1 halting clean pull (pause :02 at the knee and at the power position) + 2 power clean. Small builds, but if there is a technique issue during a set, keep the weight the same…

A. E2MO2M for 12 min (6 sets): 1. 8 per arm single-arm DB strict press 2. 8 per arm single-arm DB hi pull Choose a light to moderate load. Observe a “slower down, faster up” tempo. B1. 6 min AMRAP: – 1k/800m Row (2.5k/2k bike)…

A. 2×3 tempo box squat @ last week’s box squat weight. Be sure box is below parallel. Tempo: 2211. – 2:00 rest after each set B. 3×8 @ 90% of A. Strict 1:00 Rest between sets. B. With a partner, complete the following for time:…

A. EMOTM for 10 min: 1. 3-pos power clean (top-down). Small builds between sets. Build to something technically challenging. 2. 1 WWU + :15 wall facing HS hold (Take it up a notch: :15 sec wall facing HS shoulder taps) B. 15 min AMRAP @…

A. Bench press warm up sets (rest progressively longer as sets get heavier): Between each WARM UP set, perform a :15 sec chin over bar hold 1×8 (empty bar) 1×5 1×3 1×3 immediately into Build to a 3RM bench press in 10 min 2:00 rest…

A. 4 working sets: – 6 deadlifts. Begin light to moderate. Progress load each set to a heavy 6. – 4 per leg tempo front rack step ups. Tempo: 2121. Choose box that’s at knee height. – 1:30 rest between sets. B. Station rotation :45…

A: EMOTM 8 min: 1. 1 push press + :20 sec OH barbell hold @ max strict press from the floor 2. 8-10 KB high pulls B. E5MO5M for 20 min: – 10 unbroken thrusters (challenge: 135/93 rx: 115/73); fx: 75/53) – 2 min max…