Sun Mon Tue Wed Thu Fri Sat

30

Jul | 1

  • Deadlift : 1 Rep Max
  • Back Squat : 3 Rep Max
  • Row 2000 m TT
  • Muscle-ups : Max Set
  • Strict Handstand Push-ups : Max Set

2

3

  • 15-12-9: Bench Press and 30 Calorie Rows
  • 12-9-6: Bench Press and Row Calories
  • 9-6-3: Bench Press and Row Calories

4

5

  • Wendler Bench Press: Week 1
  • 5 RFT: Devil Press, Box Jump Overs and Wall Balls
  • Every 2 mins for 4 mins: Clean
  • Every 3 mins for 15 mins: Clean + 2 Front Squat
  • Wendler Back Squat: Week 1

6

  • Wendler Deadlift: Week 1

7

8

  • Jerk Balance 3-3-3
  • Tall Jerk : 3-3-3
  • Split Jerk (Pause) 3-3-3-3-3-3
  • Row : 2x 5 mins, rest 5 mins
  • Wendler Front Squat Week 2
  • Wendler Shoulder Press: Week 2

9

  • Every 2 mins for 16 mins: High Hang Snatch + Snatch
  • FT: Row Calories, Burpee Over Rowers, Toes-to-bars and 3 more

10

  • Weighted Strict Muscle-up : 7 Rep Max
  • Weighted Strict Muscle-up : 4 Rep Max
  • Weighted Strict Muscle-up : 3 Rep Max
  • Wendler Bench Press: Week 2
  • Every 2 mins for 4 mins: Clean

11

  • 10-8-6-4-2-4-6-8-10: Handstand Push-ups and Overhead Squats

12

  • Every 3 mins for 15 mins: Clean + 2 Front Squat
  • Wendler Back Squat: Week 2

13

  • Wendler Deadlift: Week 2
  • Every 3:30 for 17:30: 250 m and Rows

14

15

  • 4 RFT: Double Unders, Air Squats, Wall Balls and 2 more
  • Wendler Bench Press: Week 3
  • Wendler Front Squat Week 3
  • Strict Pull-ups : 5x2

16

17

  • Every 2 mins for 16 mins: High Hang Snatch + Snatch
  • Wendler Back Squat: Week 3
  • Wendler Shoulder Press: Week 3
  • Every 3 mins for 15 mins: Air Squats, Farmer Carries, and Toes-to-bars

18

19

  • Wendler Deadlift: Week 3
  • 5x RFT: Pull-ups, Russian Kettlebell Swings and Rows

20

21

22

23

24

25

26

27

28

29

30

31

Aug | 1

2

3