Sept 23 & 25

Tuesday 

Safety Squat Bar Backsquat 5x1


Trap Bar Deadlift 5x1


Yoke Walks
5 Sets: Max Weight x 25m

Thursday 

Pause Band Resisted Bench Press 5x1


DB Strict Press 5x1

8 Rounds
8 Plyo Pushups
8 Strict Toes to Bar

Sept 16 & 18

Mel & Mel partner tire flipping while Coda takes a quick rest.

Tuesday 

Safety Squat Bar Backsquat 5x3


Trap Bar Deadlift 5x3


8 Rounds
25m Sled Pull
*Rest as needed b/t sets

Thursday 

Pause Band Resisted Bench Press 5x3


DB Strict Press 5x3


6 Rounds
6 Tire Flips
10 Dips 

Sept 9 & 11

Matching Strength Club tees straight flexin'

 

Tuesday 

Safety Squat Bar Backsquat 5x5


Trap Bar Deadlift 5x5


5 Sets
5 Atlas Stone to Shoulder
15 Weighted Hip Extensions

Thursday 

Pause Band Resisted Bench Press 5x5


DB Strict Press 5x5


Sled Pull w. Arms

Sept 2 & 4

Tuesday 

SMOLOV BACKSQUAT RETESTING 

Melissa: 140 to 150
Melinda: 240 to 260
Anna: 225 to 275 ---- Deadlift from 255 to 305
Sayor: 305 to 325
Ashton: 305 to 335 ---- Deadlift from 325 to 365 ---- C&J 195 to 215
Thomas: 305 to 365
Gerardo: 305 to 405 

Thursday 

Axle Bar Push Press - Heaviest Triple

Weighted Pull Up - Heaviest Single


then...

Max Push Press @ 85% of 3RM

Rest 1 Minute

Max Weighted Pull Up @ 50% of 1RM

Rest 1 Minute

Max Push Press @ 75% of 3RM

Rest 1 Minute

Max Strict Pull Ups
Rest 1 Minute
Max Push Press @ 50% of 3RM

Rest 1 Minute

Max Kipping/Butterfly Pull Ups