Nov 10 - Monday: Snatch 10/10 - Plank :30 sec - x3Clean 5/5 Squat 5/5- x4Start / Stop Swing - x4 Nov 11 - Tuesday: Clean and Press 5/5 -x4SLDL 5/5 -Pull up ? -x4Snatch 10/10 -x3 Nov 12 - Wednesday Windmill 3/3 -x3Reverse Lunge 10/10 - Row 5/5 -x4Swing - Clean - Squat 5/5 -x3 Nov 13 ... READ the POST

Nov 3 - Monday: Squat 10 - Row 5/5 - x3Plank :30 sec - Flutter Kick :30 - x3Alternating Swing 10/10 - x4 Nov 4 - Tuesday: Clean and Jerk Ladder x 1,2,3,4,5 -x3Kickstand DL 10/10 - Pull up x ? -x4Snatch 10/10 -x3 Nov 5 - Wednesday TGU 1/1 - x3Lunge 10/10 - Press 5/5 -x4Clean 5/5 - ... READ the POST

OCT 27 - Monday: Pushup 10 - Floor Press 10/10 - x 3Kickstand DL 5/5 - Squat 10 - x 31H Swing 10/10 - x 4 OCT 28 - Tuesday: Clean and Squat Ladder x 1,2,3,4,5 -x3Sumo DL 10 - Pull up x ? -x4Snatch 10/10 -x3 OCT 29 - Wednesday Windmills 3/3 -x3Curtsy Lunge 10/10 - Row 5/5 -x4Clean 5/5 ... READ the POST

OCT 20 - Monday: TGU 3/3 x 3Plank :30 sec - SLDL 5/5 x 31H Swing 10/10 - x 4 OCT 21 - Tuesday: Clean, Press, Snatch 5/5 x 3Dbl Clean 5 - Dbl Squat 5 x 4Alternating swing / snatch 5/5 x 4 OCT 22 - Wednesday Windmills 3/3 x 3Reverse Lunge 10/10 - Side Plank :20 ea. x 4Start / Stop Swing ... READ the POST

OCT 13 - Monday: Floor Press 10/10 - Pushup 10 x 3Rev Lunge 10/10 - Squat 10 x 3Alternating Swing 10/10 x 4 OCT 14 - Tuesday: Clean 5/5 - Press 5/5 x 4Sumo 10 - Pull up x ? x 4Snatch 10/10 -x 3 OCT 15 - Wednesday TGU 1/1 x 3Curtsy Lunge 10/10 - Row 5/5 x 4Clean 10/10 - Swing 10/10 x ... READ the POST

OCT 06 - Monday: Overhead Carry :20 sec R/L - x 3Circuit:a. Plank :30 sec b. Squat 10c. Swing 10/10 Repeat - x 3Alternating Snatch 10/10 - x 4 OCT 07 - Tuesday: Pushup ladder x 1,2,3,4,5 -x2Dbl Front Squat 5 -Dbl Row 5 -x4Swing 10/10 -x3 OCT 08 - Wednesday TGU 1/1 w/ 3 windmills at ... READ the POST

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

AUG 18- Monday: Floor Press 5/5 - TGU 1/1 - x 3Good Morning 10 - Squat 5 - x 3Start / Stop Swing 10 - x 4 AUG 19 - Tuesday: Dbl Clean 2 - Dbl Squat 5 - x 4SLDL 10/10 - Row 5/5 - x 4Swing 5/5 - Snatch 5/5 - x 3 AUG 13 - Wednesday TGU 1/1 - x 3Clean and Squat 5/5 - x 4Clean 10/10 - ... READ the POST

AUG 11 - Monday: OAPU 3/3 - Airborne Lunge 3/3 - x3Sumo DL 5 - TGU 1/1 - x3Alternat Swing - Clean 5/5 - x4 AUG 12 - Tuesday: Press 5/5 - Rack Squat 5/5 - x4Clean 5/5 - Snatch 10/10 -x5 AUG 13 - Wednesday 1/2 TGU 3/3 - x3Kickstand DL 10/10 - Push up 10 - x4Clean 10/10 - Swing 10/10 ... READ the POST

AUG 4 - Monday: Arm Bar 3/3 - Floor Press 10/10 - x3Clean 5 - Squat 5 - Press 5 R xfer repeat L - x4Alternating Swing 10/10 - x4 AUG 5 - Tuesday: Clean 5R/L - and Lunge 5R/L - x3SLDL 10/10 - Row 5/5 - x41H Swing 10/10 -x3 AUG 6 - Wednesday TGU 1/1 - x3Windmill 3/3 - x2Curtsy Lunge ... READ the POST

JULY 28 - Monday: Glute Bridge 20 - Pushups 10 - x 3Row 5/5 - Squat 10 - x 3Swing 20 - x 4 JULY 29 - Tuesday: Clean and press Ladder x 2,4,6 -x 3Kickstand DL 5/5 - OA Plank :15 sec R/L - x 4Snatch 10/10 -x 3 JULY 30 - Wednesday Windmills 5/5 - x 3Reverse Lunge 10/10 - Snatch 5/5 - x ... READ the POST

JULY 21 - Monday: Windmill 5/5 x- 3Pistol 3/3 (elevated in needed to box) - OAPU 3/3 -x 3Alternating Swing 10/10 - x 3 JULY 22 - Tuesday: Clean 5/5 - Squat 5/5 - x 3Pull up ladder or Flexed Hang for time 10/10 -x 3Snatch 5/5 -x 5 JULY 23 - Wednesday 1/2 TGU 3/3 -x 3Squat to Press 5/5 ... READ the POST

JULY 14 - Monday: Hollow Floor Press 10/10 - x 3Lunge 10/10 - Squat 10 - x 31H Swing 10/10 - x 4 JULY 15 - Tuesday: TGU ladder 1,2,3 Curtsy Lunge 10/10 - Press 5/5 -x 4Snatch 10/10 -x 3 JUNE 16 - Wednesday OH Carry :15sec R/L - OA Plank :15 sec R/L -x 3Single Arm DL 10/10 - ... READ the POST