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December 6 - Tuesday - Upper Pull

Warm Ups/Foam Rolling

Pull Ups, 45s rest - 5sets x 5reps

BB Bent Over Rows, 45s rest - 4sets x 6reps

Pull Ups, 45s rest - 4sets x 4reps

December 4 - Sunday - Olympic/Implement

Warm Ups/Foam Rolling

Cleans

Low Pulls

Hang Snatch

December 2 - Friday - Upper Push

Warm Ups

Leaping Push

CG Bench, 45s rest - 5sets x 4reps

SOHP, 45s rest - 4sets x 5reps

November 30 - Wednesday - Lower

Warm Ups/Foam Rolling

Depth Drops

Front Squats

RDLs

November 29 - Tuesday - Upper Pull

Warm Ups

Pull Ups, 45s rest - 5sets x 5reps

BB Bent Over Rows, 45s rest - 4sets x 6reps

Pull Ups, 45s rest - 4sets x 4reps

November 27 - Sunday - Olympic

Warm Ups/Foam Rolling

Cleans - 5sets x 4reps

Low Pulls - 4sets x 3reps

Hang Snatch - 3sets x 4reps

November 26 - Saturday - Upper Push

Warm Ups

CG Bench, 45s rest - 5sets x 4reps

SOHP, 45s rest - 4sets x 5reps

Thick Bar CG Bench, Chained, 45s rest - 4sets x 4reps

November 21 - Monday - Pull

Warm Ups

Pull Ups

BB Bent Over Rows

Pulldowns/Pull Aparts

November 20 - Sunday - Olympic/Implement

Warm Ups/Foam Rolling

Depth Drops

Hang Cleans

Low Pulls

November 19 - Saturday - Upper Push

Warm Ups

CG Bench

SOHP

Weighted Push Ups

November 16 - Wednesday - Lower

Warm Ups/Foam Rolling

Depth Drops

Hang Cleans

Front Squats

November 15 - Tuesday - Pull

Warm Ups

Pull Ups

BB Bent Over Rows

Pulldowns

November 13 - Sunday - Olympic/Implement

Warm Ups/Foam Rolling

Depth Drops

Jump Squats

Snatch

November 12 - Saturday - Upper Push

Warm Ups/Foam Rolling

Medicine Ball Pushes

CG Bench - 3sets x 2reps, 2sets x 1rep

SOHP - 3sets x 8reps

November 10 - Thursday - Lower

Warm Ups/Foam Rolling

Front Squats - 2x4reps, 2x3reps, 2x1reps

Deadlifts - 4sets x 3reps

Reverse Hypers - 4sets x 8reps

November 8 - Tuesday - Upper Pull

Warm Ups/Foam Rolling

Pull ups - 15sets x 5reps

Bent Over BB Rows - 4sets x 6reps

Half moons ss Band Pull Aparts - 4sets

November 6 - Sunday - Olympic/Implement

Warm Ups/Foam Rolling

Depth Drops

Jump Squats

Snatch

November 5 - Saturday - Upper Push

Warm Ups

CG Bench - 2sets x 4reps, 2sets x 3reps, 2sets x 1rep

SOHP - 3sets x 8reps

DB Flat Press - 3sets x 8reps

November 3 - Thursday - Lower

Warm Ups/Foam Rolling

Front Squats - 2 x 4reps, 2 x 3reps, 2 x 1rep

Deadlifts - 5sets x 3reps

Reverse Hypers - 4sets x 8reps

November 1 - Tuesday - Upper Pull

Warm Ups/Foam Rolling

Chin Ups

BB Bent Over Rows

Pulldowns