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

July 07 - Monday: Pushup 10 - Floor Press 10/10 - x 3Curtsy Lunge 5/5 - Squat 10 - x 3Alternating Swing 10/10 - x 4 July 08 - Tuesday: Clean and Squat Ladder x 1,2,3,4,5 -x3SLDL 10/10 - Row 10/10 -x4Snatch 10/10 -x3 July 09 - Wednesday TGU 3/3 -x3Reverse Lunge 10/10 - Jerk 5/5 ... READ the POST

JUNE 16 - Monday: Glute Bridge 20 - Floor Press 10/10 - x 3Plank :30 sec - Squat 10 - x 3Alternating Swing 10/10 - x 4 JUNE 17 - Tuesday: Clean, Press, Squat 10/10 x 3Sumo DL 5/5 - Row 5/5 -x4Snatch 10/10 -x3 JUNE 18 - Wednesday TGU 1/1 w/ 3 windmills at top -x3Reverse Lunge 10/10 - ... READ the POST

JUNE 09 - Monday: Single Leg Glute Bridge 10/10 - Pushups 10 - x 32H High Pull 10 - Squat 10 - x 3Alternating Swing 10/10 - x 4 JUNE 10 - Tuesday: Clean and Press 5/5 - x 4Kickstand DL 5/5 - Pull up x ? -x 3Snatch 10/10 - Swing 10/10 -x 3 JUNE 11 - Wednesday TGU 1/1 -x 3Windmill 3/3 ... READ the POST

JUNE 02 - Monday: Single Leg Glute Bridge 10/10 - Floor Press 10/10 - x 3Swing :30 sec - Squat :30 - x5Alternating Snatch 10/10 - x 4 JUNE 03 - Tuesday: Clean and press 5/5 x 3SLDL 10/10 - Pull up x ? -x41H Swing 10/10 x 5 JUNE 04 - Wednesday TGU 1/1 x31/2 Kneeling Press 5/5 - 1/2 ... READ the POST

MAY 19 - Monday: Heavy 1/2 TGU 3/3 - x 3OAPU 5/5 - Pistol 5/5 - x 3Alternating Swing 10/10 - x 4 MAY 20 - Tuesday: 1H Sumo Deadlift 10/10 -Heavy Clean 5/5 -x 3Split Squat 10/10 - Row 10/10 -x 3Snatch 5/5 - 1h Swing 5/5 - x 4 MAY 21 - Wednesday Windmill 5/5 -x 3Reverse Lunge 10/10 - ... READ the POST

MAY 12 - Monday: Single Leg Glute Bridge 15/15 - Floor Press 5/5 - x 3Pullups x ? (depends on your strength) or do Flexed hang for time - x 3OA Plank :15 sec R/L - SLDL 5/5 - x 42H Swing 10 - x 4 MAY 13 - Tuesday: Clean and Jerk Ladder x 1,2,3,4,5 -x 3Sumo Deadlift 10 - Row 5/5 -x 4Press 5R ... READ the POST

MAY 5 - Monday: Arm Bar 5/5 - TGU 1/1 - x 3Press 5/5 - Squat 10 - x 31H Swing 10/10 - x 4 MAY 6 - Tuesday: Lunge 10/10 - Row 5/5 -x 3 Split Squat10/10 - Plank :30 -x 4Snatch 5/5 - Swing 5/5 -x 4 MAY 7 - Wednesday TGU 1/1 -x 3Windmill 5/5 - OAPU 5/5 -x 4Clean 5/5 - Swing 5/5 - Snatch ... READ the POST

APR 28 - Monday: Floor Press 5/5 - Pushups 10 - x3Pistol 5/5 - OA Plank :15 R/L - x3Alternating Swing 20 - x4 APR 29 - Tuesday: Clean and Press Ladder Heavy 1,2,3 -x3Rev Lunge 10/10 - Pull up x ? -x4Alternating Swing -Snatch 10/10 -x3 APR 30 - Wednesday TGU 1/1 w/ 3 windmills at top ... READ the POST

APR 21 - Monday: Heavy 1/2 TGU 1/1 - x41-5-1 Pushup Ladder 2h Swing 10 - Goblet Squat 5 - x5 APR 22 - Tuesday: Windmill 3/3 -x3Kickstand DL 5/5 Heavy - Push Press 5/5 -x4Snatch 10/10 -x3 APR 23 - Wednesday Clean and Press 5/5 -x3Split Squat 10/10 - Jerk 10/10 -x4Heavy Swing 5/5 -x5 ... READ the POST

APR 14 - Monday: Windmill 5/5 -x3Clean, Press, Squat 10/10 -x3Alternating Swing 10/10 - x4 APR 15 - Tuesday: TGU 1/1 -x3SLDL 5/5 - OAPU 5/5 -x4Low Pull - Snatch 5/5 -x4 APR 16 - Wednesday Arm Bar 3/3 - 1/2 Kneeling Windmill 5/5 -x3Curtsy Lunge 10/10 - Row 5/5 -x4Start/Stop Swing 10 ... READ the POST

APR 7 - Monday: Glute Bridge 20 - Floor Press 10/10 - x 3Press 5/5 Squat 10 - x 31H Swing 10/10 - x 4 APR 8 - Tuesday: Clean Ladder x 1,2,3,4,5 -x3SLDL 10/10 - Row 10/10 -x4Snatch 5/5 Swing 10 -x3 APR 9 - Wednesday TGU 1/1 -x3Reverse Lunge 10/10 - Pull ups ? -x4Clean 10/10 - Swing ... READ the POST

MAR 31 - Monday: Arm Bar 3/3 - Windmill 5/5 - x3Plank :30 sec - Squat 10 - x31H Swing 10/10 - x4 APR 1 - Tuesday: Dead Clean 5/5 - Curtsy Lunge 10/10 -x3Kickstand DL 10/10 - Pull up x ? -x4Snatch 10/10 -x3 APR 2 - Wednesday TGU 1/1 - x3Squat 5 Heavy - Row 5/5 -x4Clean 10/10 - Swing ... READ the POST

MAR 24 - Monday: SL Glute Bridge 10/10 - OAPU 5/5 - x3Clean 5/5 - Squat 10 - x 31H Swing 10/10 - x 4 MAR 25 - Tuesday: Press 5/5 -x3Pistol 3/3 - Row 3/3 -x5Snatch 10/10 - Swing 10/10 - x3 MAR 26 - Wednesday 1/2 Kneeing Press 5/5 - 1/2 Kneeling Windmill 5/5 - x3Walking Lunge 10/10 - ... READ the POST

MAR 17 - Monday: 1/2 TGU 3/3 - x3Clean and Press 5/5 - Squat 5/5 - x3Start / Stop Swings 10 - x4 MAR 18 - Tuesday: Clean, Press, Push Press 5/5 - x3SLDL Heavy 5/5 - Pull up x ? - x4Snatch Heavy 5/5 - x3 MAR 19 - Wednesday Windmill 5/5 - x3Curtsy Lunge 10/10 - Squat 10 -x4Clean 5/5 - ... READ the POST

MAR 10 - Monday: Arm Bar 3/3 - TGU 3/3 - x 3Flexed Hang for time - plank for time - x3Alternating Press 5/5 - Swing 10/10 - x 4 MAR 11 - Tuesday: Clean 2/2 - Press 4/4 - Squat 6/6 - x3Sumo DL 10 - 2H High Pull 10 - x31H Swing 10/10 - x3 MAR 12 - Wednesday Windmill 3/3 - x3Reverse ... READ the POST

MAR 3 - Monday: Glute Bridge 20 - Floor Press 10/10 - x 3OA Plank :30 sec - Squat 10 - x 3Alternating Swing 10/10 - x 4 MAR 4 - Tuesday: Clean and Jerk Ladder x 1,2,3,4,5 -x3Kickstand DL 10/10 - Row 5/5-x4Snatch 10/10 -x3 MAR 5 - Wednesday TGU 1/1 - x3Reverse Lunge 10/10 - Squat 10 ... READ the POST

FEB 24 - Monday: Glute Bridge 20 - Floor Press 10/10 - x 3Plank :30 sec - Squat 10 - x 3Alternating Swing 10/10 - x 4 FEB 25 - Tuesday: Clean and press Ladder x 1,2,3,4,5 -x3SLDL 10/10 - Pull up x ? -x4Snatch 10/10 -x3 FEB 26 - Wednesday TGU 1/1 w/ 3 windmills at top -x3Reverse Lunge ... READ the POST