SEPT 29- Monday: Arm Bar 3/3 -x2TGU 1/1 - x4 OAPU (elevate as needed) 5/5 - Pistol (narrow squat 5) - x3Alternating Swing 10/10 - x4 SEPT 30- Tuesday: Clean and Push Press 5/5 -x3Pull up or row - 1H Sumo DL heavy 5/5 -x4Snatch 10/10 -x3 OCT 01 - Wednesday Windmill 5/5 -x3Curtsy Lunge ... READ the POST

SEPT 22- Monday: Glute Bridge 20 - OAOL Plank :15/:15 - x 3Pushup 10 - Squat 10 - x 3Alternating Swing 10/10 - x 4 SEPT 23- Tuesday: Clean and Jerk 5/5 -x3SLDL 10/10 - Pull up x ? -x4Heavy Snatch 3/3 -x3 SEPT 24 - Wednesday TGU 1/ -x3Kickstand DL 10/10 - Row 10/10 -x4Clean - Swing - ... READ the POST

SEPT 15 - Monday: Glute Bridge 20 - Floor Press 10/10 - x 3Plank :30 sec - Squat 10 - x 3Alternating Swing 10/10 - x 4 SEPT 16- Tuesday: Clean and press Ladder x 1,2,3,4,5 -x3SLDL 10/10 - Pull up x ? -x4Snatch 10/10 -x3 SEPT 17 - Wednesday TGU 1/1 w/ 3 windmills at top -x3Reverse ... READ the POST

SEPT 08- Monday: Windmill 5/5 - Goblet Squat 10 - x 3Sumo DL 10 - 2H High Pull 10 - x 3Alternating Swing 10/10 - x 4 SEPT 09- Tuesday: OH Carry :15 Sec R/L - Walking Lunges :30 - x 4SLDL 10/10 - Pull up x ? -x4Snatch 10/10 -x3 SEPT 10 - Wednesday TGU to 1/2 Kneeling Press 5/5 -x 3Sumo ... READ the POST

SEPT 01- Monday: Glute Bridge 20 - OAPU 5/5 (elevation as needed) - x 3Row 5/5- Squat 10 - x 3Alternating Swing 10/10 - x 4 SEPT 02- Tuesday: Clean and press 5/5 x 3SLDL 10/10 - Pull up x ? -x4Clean 5, Snatch 5 R/L -x 4 SEPT 03 - Wednesday TGU 1/1 -x 3Reverse Lunge 10/10 - Pushups 10 ... READ the POST

AUG 25- Monday: SL Glute Bridge10/10 - OAOL Plank :15 sec R/L - x 3OH Carry :15 sec R/L - Walking Lunge :30 sec - x 41 Hand Swing 10/10 - x 4 AUG 26 - Tuesday: Press 5/5 - Push Press 5/5 - x 4Curtsy 10/10 - Row 5/5 - x 3Snatch 5/5 - x 4 AUG 27 - Wednesday Windmill 5/5 - x 3Kickstand ... READ the POST