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Friday 10/30

Shoulder Press 3x3

Shoulder Press for load: #1: 3 reps @ 70% #2: 3 reps @ 80% #3: 3 reps + @ 90% A Quiet Place

For Time: 30-20-10 Chest to Bar Pull Ups 15-10-5 Overhead Squats (95/65) RX+ (155/105)

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Thursday 3/04

Accessory: 3 Rounds 30-sec plank (elbows) 30 sec side plank (left/right) 20 Russian Twist (each side) 10 Barbell Rollouts (very tough movement, scale, or change as needed) Conditioning: “WHOOPee cushi

Wednesday 3/03

Strength: Squat Cleans: - 2x3 reps @ 75-80% 1RM Clean - 3x3 reps @ 80-85% 1RM Clean *complete in singles* Conditioning: “WHOOP there it is” REGIONALS 16.3 104 Wall Ball Shots (20/14 lb) 52 Pull-Ups Ti

Tuesday 3/02

Accessory: 4 Rounds 10 Barbell Bench (build to moderate weight and complete 4 sets - control up and down) 12 Bent-over Barbell Row (Moderate weight - control up and down) -into- 2 rounds 10 alt. Dumbb

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