Workout: 24 July 2026

Gym Workout

Warm up:

1. 21 Empty barbell front squats

Workout:

1. Complete 3 sets of 5 front squats starting at ~70-75% and increasing if able, superset with 3 sets of heavy weight bicep curls (5-8 reps each arm)
2. Skill work: work your goat
   Perform 15-25 mins of practice on muscle-ups, snatches, cleans, sprints, pull-ups, handstand push-ups, pistol squats, or toes-to-bar—whatever is your weak point
   – Pick 2 ‘goats’ and do 3-5 sets of each, can superset if you would like
3. Metabolic conditioning:
   3 Rounds as fast as possible:
   -18 Alternating single arm dumbbell power snatches (moderate weight, 9 each arm, up to 50 pounds if able)
   -15 Pull-ups (alternative: Jumping pull-ups)
4. Spend 10-15 minutes stretching whatever is tight.
   Recommend spending 60 seconds on each stretch to allow muscles to completely adjust to the length of the stretch and reset for next interactions (thus improving flexibility).

At Home Workout

1. Handstand holds – 4 sets of 45 seconds (perform against a wall for support if you need it; alternative: can hold a plank with elevated feet)
2. 3 sets of the following as fast as possible:
   -60 Double-unders (or 120 single jump rope rotations)
   -40 Lunges
   -20 Jumping lunges