Monday 12/1/25

Nov 30, 2025
1 min read

Warm Up 8-10 min

10 Jump Shrugs (PVC)

8 Hang High Pulls

5 Jumping Jacks Jumps

6 Roll N' Reach

Power Clean Review (4x4 empty barbell)

1. Stance Set up

2. Deadlift/First Pull (drive from the floor)

3. Second Pull

Turnover & Catch - 5x5 add weight each time.

Goal: Quick transition under the bar into a strong receiving position

MetCon 14 min

100 m row

12 med ball shots

8 DB Snatch Squats alt

12 Jack Knives

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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
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Monday 12/1/25

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everlong fitness

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everlong
fitness