We explore lean methodologies that refine workflow precision.
✻Day 1✻
Specific warmup
Ankle, hamstrings
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Strength
Weightlifting
High hang Squat clean & push press + low hang thruster
3 sets
1+1 @40-42.5-45 // 77.5-82.5 -87.5
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Push jerk from racks
3 sets
2 @ 50-52.5-55 // 85-90-95
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Strength
Clean pulls
Skip
Skip — move to day 2 with WL
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Front Squat
3 sets
4 @ 60-62.5-65 // 110-115-120
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Conditioning
Gymnastics
TTB + row
Skip
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✻Day 2✻
Specific warmup
Ankle, hamstrings // shoulder, knee
- -
Strength
Weightlifting
Power Snatch TnG
3 sets E3M
3-2-2@ 40 (men's bar) // 3@60-65-70
Shoulder press during the C&J warmup
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Snatch pulls
3 sets
2 @ 50 // 75-80-85
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Conditioning
4 intervals w/ 2 minutes rest
Ai)
400/300 meters Row
16 DB Snatch
16/10 C2B
2 min rest
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✻Day 3✻
Specific warmup
Hanging, internal & external rotation
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Strength
Weightlifting
Hang squat snatch + Overhead squat
6 sets E2:30M for 15M
4 * 1+1 @ 40-42.5-45-47.5 // 60-65-70-75
2 * 3+3 @ 35 // 60
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Strength
Back Squat
3 sets
3 @ 60-62.5-65 "fast" reps // 120-125-130
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BSS
3 sets
6 ES @ 1*12kg -- skip due to back pain
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Side laying hip abduction
3 sets
10 ES
Glute Kickbacks
2 sets
8 ES
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Gymnastics
Straddle leg lifts (compression)
3 sets
5 reps
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double leg raises (compression)
3 sets
5 reps
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V-ups pass thrus
3 sets
5 reps
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Conditioning
EMOM for 15 min - 5 rounds
7 BMU
15 wallballs
50 Double unders
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✻Day 4✻
Specific warmup
Running drills
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Strength
- -
Conditioning
E10M for 60 minutes - 6 rounds
1 km Run
4 parallettes + 20 TTB+ 2 parallettes (3 sets)
4 parallettes + 12 burpees (1 set)
20 TTB+ 12 burpees (1 sets)
18 burpees (1 set)
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Accessory
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✻Day 5✻
Specific warmup
- -
Strength
Strength
Bench Press
4 sets
4-4-4 - 8 @ 50-52.5-55 - 42.5 // 102.5-105-107.5 - 95
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Deadlift
3 sets
4 @ 70-75-80 // 110-120-130
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Bodybuilding
DB bench + Deadlift
2 sets
6 @ 20
6 @ 20
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Chest flys + reverse flys machine
2 sets then 2 sets
8 @
8 @
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Seated row cable machine ( skipped push ups)
2 sets
8 @
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Cable bicep + tricep
2 sets
8 @
8 @
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Accessory
Core
Cable side rotations
2 sets
8
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Medball rainbow slam
2 sets
8
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Medball side throw
2 sets
8
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