Wednesday 11/5/25

Nov 4, 2025

1 min read

WEDNESDAY — 3RM Push Press Day 💥🏋️‍♀️

Warm-Up (10 min)

10 Banded Pass-Throughs

10 banded face pulls

10 jumping jacks

10 arm circles

10 push-ups

Then:

2x5 Push Press Barbell Only -focus on bar speed and crisp lockout

25 min to Work to Heavy 3

2 min rest between each set

3 Tabata's

Row

Wall Balls

Gorilla Rows

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Wednesday 10/14/26

Warm-Up —2 rounds - 100m easy jog - 8 PVC pass-throughs - 8 ankle rocks - 8 front-rack elbow rotations - 6 good mornings - 6 squat-to-stands Empty-Bar - 3 Clean High Pulls - 3 Muscle Cleans - 3 High-H

Tuesday 10/13/26

Warm-up: 2 rounds 10 min - 30 sec easy jump rope - 12 band pull-aparts - 10 scapular push-ups - 8 prone swimmers - 8 light DB reverse flyes - 8 empty-bar rows Lift — Barbell Bent-Over Row — 16 min 5 ×

Monday 10/12/26

Warm-Up — 2 rounds - 45 sec easy bike - 10 banded good mornings - 8 alternating scoop the sand - 10 glute bridge marches - 8 bird dogs total - 8 dowel hip hinges Lift — Conventional Deadlift — 17 min

everlong
fitness

Wednesday 11/5/25

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everlong fitness

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everlong
fitness