9/12/25

Strength-(Typical Thursday format)

Back squat-1x20, 2x5, 1x max reps

Superset with 3 negative chin ups-weighted if possible

Bench press-1x20, 2x5, 1x max reps

Superset with

10 db high pulls

5/5 weighted lateral lunges

Recent Posts

Warm up 1/2 mile run 30 second handstand hold 30 second L hang then 3 rounds 5 bottoms up presses 5 negative pull ups 200 m run with a...

find a 32 or one rep max of Power cleaners Deadlifts-optional Make up any test you missed Extra AMRAP7 30 wall ball 20/20 lunges 10 knees to chest