FRIDAY 241025
Sprint Chipper
50 KB Swing 53/35
120 second rest
40 Ball Slam 20
90 second rest
30 Goblet Squat 53/35
60 second rest
20 Toes-2-Bar
30 second rest
10 Devils Press 35-50/20-35
Each movement should be a sprint round. Maximize your efficiency during each movement.
Strength & Olympic Lifting Programming
Week 3
4×3 – Split Jerk
Rest 2-3 minutes between sets
Accessory work
3×5 – Overhead Squats
3×8 – Single-leg Deadlift (per leg)
3×10 to 15 – Pushups
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Friday’s schedule
6AM – Workout of the day
8AM – Strength & Olympic Lifting
430PM – Workout of the day