Aug 10 - Monday: 1/2 Kneeling windmill 5/5 - x3Curtsy 10/10 - Push Press 5/5 - x42H Swing 20 - x3 Aug 11 - Tuesday: Pull up or hang - Dbl Front Squat 5 - x3Kickstand DL 5/5 - Snatch 5/5 - x41H Swing 10/10 - x5 Aug 12 - Wednesday 1/2 Kneeling Press 5/5 - 1/2 Kneeling Wood Chop 5/5 - ... READ the POST

Aug 03 - Monday: TGU 3w/ Windmill at top 1/1 - x3Rev. lunges 10/10 - OAPU 3/3- x42H Swing 10 - x4 Aug 04 - Tuesday: Pull up or hang - SLDL 5/5 - x4Rack Squat 5/5 - Press 5/5 - x3Heavy Snatch 5/5- x5 Aug 05 - Wednesday Heavy 1/2 TGU 1/1 - x3Jerk 5/5 - Pistol 5/5 - x4SWiing 5/5, ... READ the POST

July 27 - Monday: Windmill 3/3 - x3walking lunges 10/10 - One Arm Plank :15 r/L - x42H Swing 10 - x4 July 28 - Tuesday: Clean and Squat 5/5 - x3Kickstand DL 5/5 - Row 5/5 - x4Heavy Snatch 5/5 - x3 July 29 - Wednesday TGU 3/3 - x3Sumo Deadlift 10 - 2H HIgh Pull 10 - x3alternating ... READ the POST

July 20 - Monday: Halo 5/5 - arm bar 3/3 - x3Rev Lunges 10/10 - Push up 10 - x3Swing Ladder 1-10 July 21 - Tuesday: Pull up or hang - Plank :30 - x3Kickstand DL 5/5 - Row 5/5 - x4Snatch 10/10 - x3 July 22 - Wednesday Heavy 1/2 TGU 1/1 - x3OAPU 5/5 - Pistol 5/5 - x4Clean 5/5 - Swing ... READ the POST

July 13 - Monday: TGU 3/3 - x3walking lunges 10/10 - Plank :30 - x42H Swing 10 - x4 July 14 - Tuesday: Pushup 10 - Goblet Squat 5 - Row 5 - x3SLDL 5/5 - Push Press 5/5 - x4Swing 5/5 - Snatch 5/5 - x5 July 15 - Wednesday 1/2 kneeling windmill 5/5 - x3Split Squat heavy 5/5 - High pull ... READ the POST

July 06 - Monday: TGU 3/3 - x3walking lunges 10/10 - Row 5/5 - Plank :30 sec - x42H Swing 10 - x3 July 07 - Tuesday: Pull up or hang - SLDL 5/5 - x3Goblet Squat 10 - Press 5/5 - x5Snatch 10/10 - x3 July 08 - Wednesday Windmill 3/3 - x3Sumo DL 10 - Pistol 5/5 - x3Clean 5/5 - ... READ the POST

June 29 - Monday: TGU 3/3 - arm bar 3/3 - x3walking lunges 10/10 - Push up 10 - x42H Swing 20 - x4 June 30 - Tuesday: Pull up or hang - Goblet Squat 5 - x3Kickstand DL 5/5 - Press 5/5 - x4Snatch 10/10 - x5 July 1 - Wednesday Heavy 1/2 TGU 1/1 - x3Split Squat 10/10 - Pistol 5/5 - ... READ the POST

June 22 - Monday: WINDMILL 3/3- x3Curtsy lunge 5/5 - Pullup x ? or Flex hang - x41H Swing 10/10 - x4 June 23 - Tuesday: 2H Swing10 - Goblet Squat 10 -x3SLDL 5/5 - OAPU (elevation) 5/5 -x4 Clean and press 5/5 - Snatch 5/5 -x3 June 24 - Wednesday Heavy TGU 1/1 -x3Clean 5/5 - Snatch - ... READ the POST

June 15 - Monday: WINDMILL 5/5 - x3Single Arm Sumo DL 5/5 - Pullup x ? or Flex hang - x41H Swing 10/10 - x4 June 16 - Tuesday: 2H High Pull 10 - Goblet Squat 10 -x3SLDL 5/5 - Row 5/5 -x4 Push Press 5/5 - Snatch 5/5 -x3 June 17 - Wednesday Heavy 1/2 TGU 3/3 -x3Clean 5/5 - Press 5/5 - ... READ the POST

June 8 - Monday: Arm Bar 3/3 - TGU 3/3 - x3SLDL 5/5 - OAPU 5/5 (select appropriate elevation) - x4Alternating Swing 10/10 - x 4 June 9 - Tuesday: Clean - Push Press -Jerk 5/5 -x3Sumo DL 10 - Row 5/5 - Goblet Squat 5 -x4Snatch 5/5 -x3 June 10 - Wednesday Windmill 3/3 -x3Split Squat ... READ the POST

June 1 - Monday: TGU 3/3 - x3Airborne Lunge 5/5 - OAPU 5/5 (select appropriate elevation) - x4Alternating Snatch 10/10 - x4 June 2 - Tuesday: OH Carry :15 sec R/L - Plank 30 sec - x3Clean and Jerk 5/5 -x3Row 5/5 - Goblet Squat 5 -x4Heavy Swing 5/5 -x3 June 3 - Wednesday Windmill 3/3 ... READ the POST

May 18 - Monday: TGU 1/1 -x4Windmill 3/3 -x3Clean 1/1 - Press 2/2 - Squat 3/3 -x4Alternating Swing/Snatch 10/10 -x3 May 19 - Tuesday: Squat 10 - Squat jump 10 - Squat hold :20 sec -x3Clean 5/5 - Press 5/5 -x4Snatch 10/10 -x3 May 20 - Wednesday 1/2 Kneeling Windmill 5/5- 1/2 Kneeling ... READ the POST

May 11 - Monday: TGU 3/3 - x3SLDL 5/5 - Row 5/5 - x52H Swing 20- x3 May 12 - Tuesday: Clean 2/2 - Push Press 3/3 - Jerk 4/4 -x3Sumo Squat 10 -Pushup 10 -x4Swing 5/5 - Snatch 5/5 -x4 May 13 - Wednesday 1/2 Kneeling Windmill 3/3 - 1/2 Kneeling Press 3/3 -x3Airborne Lunge 5/5 - Tricep ... READ the POST

May 4 - Monday: Arm Bar 3/3 - Bent Press 1/1 - x3Pistol 1/1 - OAPU 1/1 (select appropriate elevation) - x61H Swing 10/10 - x 4 May 5 - Tuesday: Clean, Squat, Press 5/5 -x4Rev Lunge 10/10 - Row 5/5 -x4Snatch 10/10 -x3 May 6 - Wednesday Windmill 1/1 w/ 3 press at top -x3Split Squat ... READ the POST

April 27 - Monday: TGU 1/1 with 5 Windmills at top - x3Sumo Deadlift 10 - Push Up 10 - x4Alternating Swing 10/10 - x 4 April 28 - Tuesday: Clean 5/5- Push Press 5/5 -Jerk 5/5 -x3Goblet Squat 10 - Row 5/5 -x4Heavy Swing 5/5 -x3 April 29 - Wednesday TGU 3/3 -x3Heavy Split Squat 5/5 - ... READ the POST

April 20 - Monday: TGU to 1/2 Kneeling Press 3/3 - x3Kickstand DL 10/10 - Row 5/5 - x4Alternating Swing 10/10 - x3 April 21 - Tuesday: Clean and Jerk 5/5 -x3Heavy Sumo DL 5 - Push Up 10 -x3Snatch 5/5 -x3 April 22 - Wednesday Windmill 5/5 -x3Split Squat 10/10 - Dips 10 (Bench or Chair ... READ the POST

Feb 23 - Monday: Heavy TGU 1/1 - x3Pistol 5/5 - OAPU 5/5 (select appropriate elevation) - x4Heavy 1H Swing 5/5 - x5 Feb 24 - Tuesday: Clean 1/1 - Squat 3/3 - Press 5/5 -x3Sumo DL 10 - Row 5/5 -x4Swing 10/10 - Snatch 5/5 -x3 Feb 25 - Wednesday Windmill 5/5 -x3Curtsy Lunge 10/10 - Squat ... READ the POST

Feb 16 - Monday: Heavy 1/2 TGU 5/5 - x3Good morning 10 - Row 5/5 - x41H Swing 10/10 - x5 Feb 17 - Tuesday: Clean 5/5 - Press 5/5 - Push Press 5/5 -x3SLDL 10/10 - Goblet Squat 5 -x3 Swing 5/5 - Snatch 5/5 -x5 Feb 18 - Wednesday Windmill 3/3 -x3Split Squat 10/10 - Pull up ? -x4Start / ... READ the POST