Monday 9/29/25

Sep 28, 2025
1 min read

Back Squat 🏋️‍♂️

Strength: 6×3 @ 75–80%

Stay at the same weight the whole time (2-2.5 min rounds)

Accessory: Weighted Step-Ups 3×10/leg ( weight OH)

Workout: 5 RFT → 8 DB Thrusters 50/35, 12 Toes-to-Bar, 100m Run

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Warm-Up —2 Rounds 250m easy row 10 PVC pass-throughs 8 front-rack elbow rotations 8 High Pulls shrugs 6 muscle cleans Empty-Bar Prep 1 round 3 Clean High Pulls 3 Hang Power Cleans 3 Front Squats 3 Pus

Tuesday 08/25/26

Warm-Up — 3 Rounds :30 easy bike 10 band pull-aparts 8 scapular push-ups 10 banded external rotations 8 light DB floor presses Then: 10 empty-bar bench 5 moderate bench Strength — Bench Press 5 × 5 @

Monday 08/24/26

Warm-Up — 2 Rounds 100 easy jog 10 alternating scoop the sand 12 glute bridges 8 bird dogs/side 10 PVC good mornings Barbell Prep — 2 Rounds 8 empty-bar RDLs 5 tempo deadlifts — 3 sec down Strength —

everlong
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Monday 9/29/25

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everlong fitness

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everlong
fitness