WEEKLEY PROGRAM   Monday 29 Ekim Cumhuriyet Bayramı Kutlu Olsun Box Closed !!!   Tuesday   Strength Deadlifts 4 x 1 Rep @ 90%   Conditioning Alternating Minutes x 21 minutes Min 1: 15/12 Calorie Machine Min 2: 10 Strict Press 50-30 Min 3: 2 Legless rope climbs   Accessory Dumbell Bent Over Row (Single…

WEEKLY PROGRAM   Monday   Strength Deadlifts 4 x 3 Reps @ 85%   Conditioning With a partner (waterfall style) 5 Rounds 20 Calorie Machine 20 Push Ups Cap time 15 minutes   Accessory 4 Sets (For quality and strength work) 20 Steps Dumbell Walking Lunge (Carrying like farmers carry) (I used 50’s) 15 Dumbell…

WEEKLY PROGRAM   Monday   Strength Back Squats 1 x 10 @ %35 2 x 5 @ %50 1 x 5 @ %65 5RM 1 x 10 reps (75% OF my 5RM for the day) Cap 15 minutes   Conditioning EMOM x 10 minutes 5 KB Snatch 24-16 (5 Each arm) 8Toes to Bar  …

WEEKLEY PROGRAM Monday Barbells Snatch 3 x 3 reps @ (75-80% of 1RM) ( scaled; emom x 10 3 snatch light weight ) Conditioning EMOM x 10 minutes 15 Russian KBS 32-24 10 Toes to Bar Accessory 4 Sets (For quality) 5 Strict Weighted Pull Ups or 10 strict pullus 15 Strict Ring Dips 20…

WEEKLY PROGRAM   Monday   Conditioning 5 Rounds (Start a new round every 5:00) 5 Power Snatch 60-35 (Unbroken) 7 Bar Muscle Ups 15 Calorie Erg   Accessory Strength Work 4 Sets 10 Single Leg Deadlifts ( 24-16 KB’s) (10 x Each leg) 20 Back Extensions/Hip Extensions 10 Single Arm Alternating DB Strict Press (5…

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