Sun Mon Tue Wed Thu Fri Sat

29

30

  • FT: Graces, Annies and Graces
  • Bench Press : 3 Rep Max

31

Jan | 1

2

3

4

5

6

  • Bench Press : 5x3 at 80% 1RM
  • 21-15-9: Single Dumbbell Hang Clean & Jerks and Strict Pull-ups

7

8

  • 3 RFQ: Nordic Hamstring Curls, Double Unders and Handstand Walks

9

  • Push Press : 5x3 at 80% 1RM

10

11

12

13

14

15

16

17

18

19

20

  • Bench Press : 8x1 at 95% 1RM

21

22

  • Snatch Deadlift : 5x5 at 80% 1RM
  • FQ: Toes-to-bars, V-ups, Crunches and 2 more

23

24

  • Front Squat : 8x1 at 95% 1RM
  • 10-9-8-7-6-5-4-3-2-1: Deadlifts and Pull-ups

25

  • Deadlift : 8x1 at 95% 1RM
  • Chipper: Air Squats, Burpees, AbMat Sit-ups and 13 more

26

27

28

29

30

31

Feb | 1