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

Feb 09 - Monday: 1/2 Kneeling Windmill 5/5 - 1/2 Kneeling Wood Chop 10/10 -x3Rev Lunge 10/10 - OAPU 5/5 (select appropriate elevation) - x41H Swing 10/10 - x4 Feb 10 - Tuesday: Clean 1/1 - Push Press 3/3 -Jerk 5/5 -x3Sumo DL 10 - 2H High Pull 10 -x4Squat 5/5 - Snatch 5/5 -x3 Feb 11 - ... READ the POST

Feb 02 - Monday: Arm Bar 3/3 - Crooked Arm Bar 3/3 x 2SLDL 5/5 - OAPU 5/5 (select appropriate elevation) - x4Alternating Snatch 10/10- x 4 Feb 03 - Tuesday: Clean5/5 - Jerk 5/5 -x3Sumo DL 10 - Row 5/5 -x4Swing 5/5 - Squat 5/5 -x3 Feb 04 - Wednesday TGU 1/1 with Windmill 3/3 at top - ... READ the POST

Jan 26 - Monday: 10 min TGU 1/1 - rest as neededPull up x ? - OAPU 3/3 (elevate as needed) - x4Kickstand Squat 5/5 - SLDL 5/5 -x310 min Alternating Swing 10/10 - rest as needed Jan 27 - Tuesday: Row 5/5 - Low Pull 5/5 - Snatch 5/5 -x3Kickstand DL 5/5 - Kickstand SQ 5/5 -x4Alternating Swing ... READ the POST

Jan 19 - Monday: Arm Bar 3/3 - Crooked Arm Bar 5/5 - x3OAOL Plank :15 sec each - SL balance :15 sec each x4Clean 5/5 - 1H Swing 10/10 - x 4 Jan 20 - Tuesday: Clean & Jerk 5/5 -x3TGU 1/1 -x3Heavy Goblet Squat 5 - Heavy Swing 5 -x4Snatch 10/10 -x3 Jan 21 - Wednesday Windmill 5/5 ... READ the POST

Jan 12 - Monday: TGU 3/3 - x3Pistol 5/5 - OAPU 5/5 (select appropriate elevation for both exercises) - x4Alternating Swing 10/10 - x 4 Jan 13 - Tuesday: Dead Clean 5/5 - Military Press 5/5 - Push Press 5/5 -x3Heavy Kickstand DL 5/5 - Row 5/5 -x4Snatch 5/5 -x3 Jan 14 - ... READ the POST

Jan 5 - Monday: Arm Bar 3/3 - TGU 3/3 - x3SLDL 5/5 - Pushup 10)- x4Alternating Swing 10/10 - x 4 Jan 6 - Tuesday: Clean - Push Press -Jerk 5/5 -x3Sumo DL 10 - Row 5/5 - Goblet Squat 5 -x4Snatch 5/5 -x3 Jan 7- Wednesday Windmill 3/3 -x3SLDL 10/10 - Row 5/5 -x4Start / Stop Heavy Swing 5 ... READ the POST

Dec 29 - Monday: Arm Bar 3/3 - Crooked Arm Bar 3/3 - x3SLDL 5/5 - OAOL Plank :15 ea - x3Alternating Swing 5/5 - 1H Swing 5/5 -x5 Dec 30 - Tuesday: Clean - Squat - Press 5/5 - x4Heavy Goblet 5 - Pushup 10 - x3Snatch 5/5 - Swing 5/5 -x5 Dec 31- Wednesday Windmill 5/5 -x3Split Squat ... READ the POST

Dec 22 - Monday: TGU 3/3 - x3Pistol 3/3 - OAPU 3/3 (pick elevation) - x41H Swing 10/10 - x 4 Dec 23 - Tuesday: Clean and Press 5/5 -x3Sumo SQ 5 - Pull up or flex hang -x4Snatch 10/10 -x3 Dec 24- Wednesday Windmill 3/3 -x3Split Squat 10/10 - Dips 10 (Bench or Chair if home) -x4Start / ... READ the POST

Dec 15 - Monday: Arm Bar 3/3 - TGU 3/3 - x3SLDL 5/5 - OAPU 5/5 (select appropriate elevation) - x4Alternating Swing 10/10 - x 4 Dec 16 - Tuesday: Clean - Push Press -Jerk 5/5 -x3Sumo DL 10 - Row 5/5 - Goblet Squat 5 -x4Snatch 5/5 -x3 Dec 17- Wednesday Windmill 3/3 -x3Split Squat 10/10 ... READ the POST

Dec 8 - Monday: Glute Bridge 20 - Hollow Floor Press 5/5 - x 3Plank :30 sec - Squat 10 - x 3Alternating Swing 10/10 - x 4 Dec 9 - Tuesday: Clean and Jerk 5/5 -x3Pistol 2/2 - Kickstand DL 5/5 - Pull up x ? -x4Snatch 10/10 -x3 Dec 10 - Wednesday TGU 1/1 -x3Curtsy Lunge 10/10 - Row 5/5 ... READ the POST

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