Sun Mon Tue Wed Thu Fri Sat

29

30

  • Deadlift 5-3-4
  • Good Morning : 10-10-10

31

  • Strict Pull-ups : 4x3
  • Snatch : 3-2-1-1-1
  • Back Squat 5-3-2
  • AMRAP 20 mins: Double Unders, Wall Balls, and Alternating Dumbbell Snatches

Jan | 1

  • Shoulder Press 5-3-5
  • Power Clean & Jerk 3-2-1
  • Clean 3-2-1

2

3

4

  • Bench Press 5-3-4

5

6

  • Deadlift : 5-5-5
  • Good Morning 3x10

7

8

9

10

11

12

13

  • Deadlift 5-5-8
  • Barbell Hip Thrust 15-15-15

14

  • Shoulder Press 5-5-6
  • Clean : 3-3-3
  • Power Clean & Jerk : 1x3
  • Power Clean + Front Squat + Jerk 2 Reps
  • Power Clean + Front Squat + Hang Power Clean + Front Squat 1 Rep
  • Row : 10x 275 m , rest 30 secs

15

  • 3 Position Snatch : 1-1-1-1
  • Back Squat : 5-5-5

16

17

  • Bench Press 5-5-7
  • Weighted Push-up 15-15
  • Strict Pull-ups : 3x4
  • Strict Pull-ups : Max Set

18

19

20

  • Shoulder Press 3-3-6
  • Power Clean & Jerk : 2-2-2
  • 2 position clean 1-1-1

21

  • Back Squat 3-3-5
  • Deadlift 3-3-6

22

  • 2 Position Snatch : 1-1-1-1-1
  • Strict Pull-ups : 4x4

23

24

25

26

27

28

29

30

31

Feb | 1