Monday: Positions + CP Battery + LB Strength + UB Strength/Core/Jumping + Stretch

Warm Up: Dynamic + Tricep smash on bar (1 min/arm) + Roll Lats on Foam Roller (1 min/arm)
A. 3 Position Clean Bar Path (just empty bar): 5 times w/ 2 sec pause at each position (high hang, knee, floor), Rest as Needed
B. Hang Power Clean: 4 x 4 @65% (not sure we have a max so go off the % this week and I'll give specific numbers in the following weeks), R 2:00

95lbs get to crawl before you can walk
C. Front Squat: 4 x 6 @ (195# for all sets across), R 2:00

Could tell it's being awhile since I did them
D1. Bench Press: 4 x 6 @ (185# for all sets across), R :45

Went up come down went back up

D2. Side Plank: 4 x :30/side, R :45

PLANKING ON A Monday 
D3. Split Stance Jumps for Height: 4 x 10 (land in opposite position as jumped), R 1:30
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Cool Down Stretch (10 min of Lower Body Mobility)

Tuesday: EMOM Strength + UB Hypertrophy + Cyclical Cool Down
Warm Up: Bike 3 min + Couch Stretch on Wall (2min) + Sumo Squat (hold :30 sec in bottom) 2-3x
16 min EMOM (this is strength work in emom format)
1st: 6 Toes to Bar

Looked ok at first. And looked bad at end
2nd: 10 Steps Walking Lunges w/ 35# db/hand


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"GET SWOLE"
Accumulate 100 reps of each movement
DB Bicep Curls (you choose weight and style) 35lbs, 25lbs around 70
Banded Tricep Pulldowns
Ab Exercise of choice

Hurt just a little 
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Row 2000m as Cool Down at 70% effort

Wednesday: OH Power + Positions + CP Battery + SL/UB Press/Bending/Jumping + Cool Down
Warm Up: Shoulder stretch w/ band + PVC + Lacrosse ball on scaps (2 min/side)
A. Power Jerk from Rack: 4 x 6 (increase weight each set), R 2:00

135lbs 
B. 3 Position Snatch Bar Path (just empty bar): 5 times w/ 2 sec pause at each position (high hang, knee, floor), Rest as Needed
C. Hang Power Snatch: 4 x 4 @65%, R 2:00 Did not look to good
D1. Box Step Ups: 4 x 8/leg w/ db by side, R :45
D2. Incline Bench Press: 4 x 6 (same weight all sets), R :45 205lbs
D3. Back Extensions: 4 x 10, R :45
D4. Box Jumps: 4 x 8 (24" box; complete as fast as possible), R 1:30 17 sec
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Cool Down Stretch (10 min Upper Body Mobility; Include T-Spine)

Thursday:
Warm Up: Dynamic + Hip Stretch + Shoulder Stretch
A. Overhead Squat: 4 x 6, R 2:00 95lbs 
B. Clean & Jerk: 4 x 4 @65%, R 2:00 (work split jerk)
Did NOT Look To hot
C. Back Squat: 4 x 6 @ 265# across, R 2:00 long time no see
D1. Kneeling Single Arm Landmine Press: 4 x 6/arm, R :45 with 30lbs
D2. GH Sit Ups: 4 x 8, R :45
D3. Standing Triple Jumps: 4 x 3 attempts for max distance, R 1:30
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800m Run Cool Down Pace