June 17, 2024

Jun 16, 2024

1 min read

Following a 30 min clock:

0:00 - 5 Back Squat

3:00 - 5 Back Squat

6:00 - 5 Back Squat

10:00 - Max Reps (Single Set) Back Squat

Lower Weight

15:00 - 5 Bench Press

18:00 – 5 Bench Press

21:00 - 5 Bench Press

25:00 - Max Reps (Single Set) Bench Press

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November 2, 2026

(A) 3 Sets 6 Depth Drop to Jump 6 Ball Granny Toss Rest 60-90 sec (B) 3 Sets 10 Tempo Goblet Squat/ Dual KB Front Squat 10 BB Inverted Row + Pause Rest 120 sec (C) 3 Sets 10/ DB Rainbow Squat 10/ R

November 3, 2026

(A) 3 Sets 5 Broad Jump 5/ DB SA Push Press Rest 60-90 sec (B) 3 Sets 10/ DB Split Stance RDL 10 Landmine Tall Kneeling Overhead Press Rest 120 sec (C) 3 Sets 10/ SL Hip Thrust 10/ DB SA Incline B

November 4, 2026

(A) 3 Sets 3/ Half Turkish Get Up 5/ MB Tall Kneeling Get Ups Rest 60 Sec (B) 4 Sets 60 sec on/15 Sec off -Machine of Choice -Push Ups -Walking Lunges -Hip Thrusts -Straight Leg Sit ups Rest 120 sec b

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