Mobility:
Open Pecs
Rollovers

Strength:
Log Clean + Jerk
2 singles at 90%
Then a clean at your current 1rm Log.

Technique:
MDB
Practice sets of 3 on each arm.
15 mins.

Power:
Axle Push Press x3 + Push Jerk x3
3 working sets.

BodyBuilding:
3 rounds of 
12/10/8/6
DB Incline Press
Rest 20 secs between sets
Rest 2:30 between rounds


​Interval:
​Bike or sled 4 sets of 30:60

Focus on the heavy lifts today. Add in the extra parts if you can/need.

Mobility:
Hip Flexors
Rev Hyper
Open Thoracic
Glute Activation

Strength:
Deadlift 3x3. 
Trap Bar DL 4x4. 
Comment weights used.

Power:
Front Squat From Pins 3x3
Front Rack Holds 2 sets (3-5 seconds).
Comment weights used.

Interval:
4 rounds:
10 cal bike
20m Sandbag Carry + Load
10 TTB
Rest to 90% between rounds.

Technique:
Stone Holds 3 sets of 3 at the knee for 3 seconds. 15 mins max.

Bodybuilding:
Leg Ext 3x 15/12/9
GHR 4xmax

Focus on the first 4 pieces as priority.
Mobility:
Foam roll lats
Open Pecs
Thoracic movement

Power:
-Banded Push Press x2 + 1 Split Jerk.
About 50% of max Push Press
8 sets. 60 sec rest between sets.

Technique:
Axle Clean + Paused Jerk
Axle Clean + Paused Split Jerk
Spend 16 minutes here.

Interval:
30 seconds on 30 seconds off
-Push-ups/Handstand Push-ups
-Dips
-Sled Push
3 sets of each.

Strength:
-Viking Press 3 sets of max reps (8-15)

Bodybuilding:
-DB Incline Bench Press 3x 14/12/10
​(20-30 second rest between sets. 2 mins rest between rounds).
-Tricep Pushdown 3x25
-DB Shoulder Press 3x 15+10(drop set)

Parts 1-4 are Mandatory. Extra pieces can be completed depending on your goals and weaknesses.
​
Mobility:
Rollovers
Foam Roll Quads
Glute Activation
Reverse Hyper ext.

​Power:
1 +1/2 Deadlifts with bands.
6 sets of 3. 55% (heavier than last week).
Comment weight used.

Technique:
9 minute EMOM.
1 Hang Power Clean + 1 Hang Squat Clean + 1 Front Squat with pause in the hole.
Comment weights used.

Interval:
6 rounds of:
10 Cal Bike
5 Squat Cleans 40/60kg
Rest to 90% between rounds.
Comment fastest and slowest round.

Strength:
4 rounds:
5 Back Squat From Pins
5 D.O.H Axle Deadlift
12 Glute Ham Raise
12 Ab Wheel

BodyBuilding:
Leg extension 3x20
DB RDL 3x12 each leg

Pick 4 parts to work on today based on your goals and needs.

Mobility.
Open Pecs
Barbell Tricep Smash
Rollovers
Pull-aparts

Strength:
Log or Axle C+P
3 singles at 85%
1 Clean at 95%

Technique:
Monster Dumbbell 15 mins Practice.
3x3 each hand. Does not have to be touch and go.

Bodybuilding:
DB Shoulder Press 3x12/10/8
Banded Pushdowns 3x40
Close Grip Bench 3x10

Interval:
10 Handstand Push-ups
6 Burpees
Rest 45 seconds
​Repeat for 5 rounds.

Pick 4 parts to work on today based on your goals and needs.

Mobility.
Pigeon Stretch
Lacrosse Ball Hip Flexor Release
Rollovers
Reverse Hyper

Strength:
Deadlift 5x3 Heavier than last week
Trap Bar Deadlift 3x5
​Comment weights used.

Power:
Front Squat From Pins 4x4.
Comment weight used.

Technique:
​Atlas Stone Holds. 3 seconds 1 inch off the floor. 3 seconds right at knee. Load to lap. Stand and hold for 2-3 seconds near extension. 4-5 working sets/12 minutes.

Interval:
Echo Bike 3 sets of 30 seconds.
Comment your total calories for 3 sets.

Bodybuilding:
Leg Extension 3x20
Back Ext 3x20
Banded Leg Curls 3x40