Monday 07/06/26

Jul 5
1 min read

Warm-Up (10 min) 3 rounds

10 PVC pass-throughs

10 BTNP PVC

10 lunges

30 sec jump rope

SKILL: OH DB Squat Snatch & BTNP

4x8 ( 4 each side, reach full squat with hand fully extended)

4x4 BTNP

Accessory: 3 rounds:

10 Side Step with band

10 hanging knee raises

10 DB Forward Step Lunges

Workout: 8 Rounds FT

8 Power Cleans

10 hand-release push-ups

10 curtsey lunges

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Monday 07/20/26

Warm-Up 3 rounds: 40 single-unders or 20 double-unders 8 lateral lunges per side 10 squat-to-stands 12 glute bridge marches 8 empty-bar front squats Barbell Prep 5 front squats with a 2-second pause 5

Friday 07/17/26

Warm-Up 3 Rounds 250m Bike 10 Empty Bar Push Press 10 Jump Shrugs 10 Band Pull-Aparts Skill Push Jerk 6 x 2 Build throughout. Emphasis: Fast feet. Fast lockout. Accessory 3 Sets Barbell Bent Over Row

Thursday 07/16/26

Warm-Up 3 Rounds 250m Row 10 Hollow Rocks 10 Arch Rocks 10 Ring Rows 10 Shoulder Taps Skill DB RDL 3x12 3 Sets Plank Db Pull Thru 18 Hanging Knee Raises x 12 Banded Straight Arm Pulldowns x 12 each ar

everlong
fitness

Monday 07/06/26

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everlong fitness

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everlong
fitness