Tuesday   Supplemental Strength   5 x 3
       Ring or Bar Muscle Ups Big Burpee Box Jumps 30/24   5 x 5 Bench Press   5-4-3-2-1
Pull Overs Weighted Dips     Power Development   Clean & Jerk 3 + 1 ... Read More

    Monday   Supplementary Strength   Not for Time 3 Rounds 21 GHD Sit Ups 15 Foot Handstand Walk 9 Pistols   5 x 3 Overhead Squats Rest as Needed   4 x 8 Strict Toes to Bar Rest ... Read More

Strength   Superset Deadlift 10 x 2 (6) GHD Sit Ups 10 x 10 Every 2 Minutes   619 San Diego Personal Training Workout of The Day 5 Rounds 30 Double Unders 20 Kettlebell Swings 10 Bumper Plate Burpees 400 ... Read More

Thursday Superset Back Squats 8 x 8 Reps Strict Pull Ups 8 x 12 Every 4 Minutes Workout of The Day 3 Rounds 15 Pull Ups 30 Overhead Walking Lunges 45/25 35/15 25/10 15 V Ups Supplemental Endurance 1000 Meter ... Read More

Wednesday   Supplemental Power 9 x 1 Clean and Jerk Every 90 Seconds   Power 9 x 2 Split Jerk Every 90 Seconds   Superset Bench Press 8 x 8 GHD Sit Ups 8 x 20 (10) Every 4 Minutes ... Read More

Tuesday   Supplemental Strength 7 x 5 Back Squats Every 4-5 Minutes   Power Development   9 X 2 Squat Cleans Every 90 Seconds     Complete as many rounds and repetitions as possible in 16 minutes of   10 ... Read More

Monday   Supplemental Power and Strength 3 x 14 Pistols 7 x 1 Split Jerk from The Blocks 7 x 2 Front Squats Rest as Needed   Power   7 x 2 Position Power Snatch (Above Knee + Ground) Focus ... Read More

Friday Supplemental Strength 5-4-3-2-1 Muscle Ups 5 x 3 Bench Press 5 x 3 Push Press Strength Superset 7 x 7 Weighted Dips 7 x 15 GHD Sit Ups Every 4 Minutes Workout of The Day: “Fat Helen” 5 Rounds 400 Meter Run ... Read More

Thursday Supplemental Strength 9 x 1 ¼ Front Squats Strength 3 x 7 Back Squat Every 3 Minutes 4 x 7 Back Squat Every 4 Minutes Workout of The Day: “Hank Aaron” 5 Rounds 7 Deadlifts Level 1 275/185 Level 2 225/155 ... Read More

Wednesday Supplemental Strength 4 x 7 High Row 4 x 7 Weighted Pull Ups Strength 5 x 7 Pendlay Row Every 3 Minutes 7 x 7 Chest to Bar Pull Ups Every Minute on The Minute Workout of The Day: “Phils BBQ” ... Read More