Go heavy, rest as needed

Training max means 95% of real 1RM
4 reps @

60% of Training max
70% of training max.
75 % of training max

85% of training max

*no tng reps
*rest 2 min between sets.

MU progressions, front lever progressions, skin the cat

Heavy Thrusters
x3

7- 5-3
75%-80%-85%

3 x Max Effort
Pick a weight and stick with it, rep range 10-20!
Score is total reps!

Heavier than last week
3x 20

Back squat
- 1x5@60%
- 1x5@65%
- 1x5@70%
- 1x5@75%

Front squat:
1x5@60%
1x5@65%
1x5@70%
1x5@70%

3 rounds for quality:

• 12 Lateral raises
• 12 Lat pulldown Rest as needed between the rounds

3x12/12 Bird dog w/ 2s. hold

EMOM 25 min
1) 10-14 alt. pistol squats
2) 10-14 HSPU
3) 8-12 box step ups 2 x DB
4) 5-10 bar MU / chest to bar
5) rest

Goal & Intensity
-To build skill, control, and muscular endurance through slow, high-quality work.
-Stretch each set to 50 seconds.
-RPE 6–7: movements should feel demanding but never rushed.
-Prior to the workout we'll go trough different variations and practice efficiency.
-The idea is to recognize the moment when the next rep wouldn’t be as good as the last – and stop there.
-EMOM structure gives a rhythm and built-in recovery, helping you stay focused and consistent.
-This is a developmental day: strengthening stabilizers, refining coordination, and practicing movement quality over intensity. More advanced members can add weight to pistols and step ups, as well as target the higher rep count per HSPU and BMU/C2B