Oct 28 - Monday: TGU 3/3 - x 3Curtsy Lunge 10/10 - Squat 10 - x 3Pushups 10 - 2H Swing 10 - x 4 Oct 29 - Tuesday: Sumo DL 10 - OAPU 5/5 - x 3Pullups x ? or Row 5/5 - Pistol 5/5 - x 4Snatch 10/10 -x 3 Oct 30 - Wednesday Windmill 5/5 - x 3Clean and Lunge 10/10 - Push Press 5/5-x4Plank ... READ the POST

Oct 21 - Monday: Windmill 5/5 - x 3Sumo DL 5 - Heavy Push Press 5/5 - x 3IH Swing 10/10 - x 4 Oct 22 - Tuesday: TGU 1/1 - x 3Pistol 5/5 - OAPU 5/5 - x 4Swing 5/5 - Snatch 5/5 - x 3 Oct 23 - Wednesday Arm Bar 3/3 - Crooked Arm Bar 3/3 - x 3Curtsy Lunge 10/10- Flutter Kicks 20/20 - x ... READ the POST

Oct 14 - Monday: TGU 3/3 - x 3Plank :30 sec - Lunge 10/10 - x 3Alternating Swing 10/10 - x 4 Oct 15 - Tuesday: Clean and press Ladder x 1,2,3 - x 3SLDL 10/10 - Row 5/5 x 4Snatch 10/10 -x3 Oct 16 - Wednesday Windmills 5/5 - x3Kickstand DL 10/10 - Row 10/10 -x4Clean 10/10 - Swing 10/10 ... READ the POST

Oct 7 - Monday: Floor Press 10/10 - Push up 10 - rest and repeat x 3Plank :30 sec - SLDL 10/10 - rest and repat x 4Alternating Swing 10/10 - rest and repeat x 3 Oct 8 - Tuesday: Clean 5/5 - Press 5/5 - Squat 5/5 - rest and repeat x 4Custry Lunge 10/10 - Pull up x ? - rest and repeat x 31H ... READ the POST

Sept 30 - Monday: Windmill 5/5 - rest and repeat x 3Walking lunges 10/10 - Pushups 10 - rest and repeat x 31H Swing 10/10 - rest and repeat x 3 Oct 1 - Tuesday: TGU 1/1 - rest and repeat x 3Sumo DL 10 - Row 5/5 -rest and repeat x 4Snatch 10/10 -x 3 Oct 2- Wednesday Clean and Push ... READ the POST

Sept 23 - Monday: Glute Bridge 20 - Floor Press 10/10 - x 3Plank :30 sec - Squat 10 - x 3Alternating Swing 10/10 - x 4 Sept 24 - Tuesday: Clean and press Ladder x 1,2,3,4,5 -x3SLDL 10/10 - Pull up x ? -x4Snatch 10/10 -x3 Sept 25 - Wednesday TGU 1/1 w/ 3 windmills at top -x3Reverse ... READ the POST