Wednesday 05/20/26

21 hours ago
1 min read

Warm-Up 2 rounds:

10 air squats

8 front squats (empty bar)

6 muscle cleans

6 hang power cleans

6 front rack lunges

Mobility

Front rack stretch

Wrist mobility

Ankle stretch

Squat Clean Progression (15 min)

Every 90 sec × 7 rounds

1 squat clean + 1 front squat (2)

Build gradually to moderate-heavy

Accessory — 3 Rounds

10 front-rack KB lunges

10 DB RDLs

12 weighted sit-ups

TABATA🔥

DB thrusters

Burpees

Plank

Jump squats

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Tuesday 05/19/26

Warm-Up 2 rounds 10 push-ups 12 band pull-aparts 10 ring rows 8 db floor press Strength — Bench Press (15 min) 5 × 5 1-sec pause at chest Accessory — 3 Rounds 8 Arnold press 12 single-arm DB rows 15 b

Monday 05/18/26

Warm-Up :2 rounds 200m row 10 band pull-aparts 10 glute bridges 8 empty-bar RDLs 8 empty-bar bent-over rows Barbell Prep 2 rounds: 5 Pendlay rows 5 good mornings Bent Over Row (15 min) 5 × 6 Rest 90 s

Friday 05/15/26

TEAM BARBELL COMPLEX + RUNNING Warm-Up 200m jog 10 med-ball cleans 10 push-ups 8 empty-bar complexes Accessory – 3 rounds 12 DB hip thrusts 20-sec wall sit WOD – Teams of 2 (25-min Cap) Barbell Comple

everlong
fitness

Wednesday 05/20/26

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everlong fitness

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everlong
fitness