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

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