PC & PU

Warm-up: 2 Rounds

200 Jump Ropes or 100 DUs

10 KB Deadlifts 25/35

10 KB Swings 25/35

10 KB Deadlifts 25/35

10 KB Swings 25/35

Down Dog to Runner's Lunge

Lunge Twists

Resistance Band Chest and Shoulder Mobility


Option 1 > 3 Months

3-6-9-12-15-18-21

Power Cleans 65/95

Alt Arm Plank Press (R+L=1)


Option 2 < 3 Months

3-6-9-12-15-18-21

Power Cleans 45/75

Alt Arm Plank Press (R+L=1)


Option 3 < 1 Month

3-6-9-12

Power Cleans 25/55

Alt Arm Plank Press (R+L=1)


Cool Down:

Child's Pose

Low Back & Piri Stretch

QL Stretch

Pigeon Stretch

Scorpion or Doorway Stretch

Hold each of the following stretches a minimum of 30 seconds each. If you don't have a resistance band at home, you can use an old tie or a jump rope.

Banded Hamstring Stretch

Banded Piriformis/Low Back Stretch

Banded Inner Thigh Stretch


Post time and thoughts to comments


It’s been a great week!



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