MG-W9D1

1.) BB Power Clean 3x3, 2x2, 5x1

2.) Front Squat 5x4

3.) Double Kettlebell Swings 3x10-15

4A.) RDL 3x8-10

4B.) Walking Lunges 3x8-10 (L/R)

5.) Ab Rollouts 4x10-15

MG-W8D1

Erik Power Clean
Matt and Nik sandbag front squat

1.) BB Power Clean

Work up to heavy single, then do 80-85% of that by 5 singles

2.) Front Squat 8x3

3.) Reverse Hypers 3x10

4A.) Good Morning 3x8-10

4B.) Bulgarian Split Squat 3x8-10 (L/R)

5.) Ab Rollouts 4x10-15

MG-W7D1

Ab Crawl (oven mitts to protect from heat only, not hard, rocky ground. If ground is cool I don't use gloves to toughen and condition skin)
KB 2 Hand Backward Overhead Throw
Pistol
DB Push Throw
Ab Crawl

1.) 2 DB Power Clean 4x5

2A.) Front Squat 6x4

2B.) Reverse Hypers 6x8

3.) Good Morning 3x8-10

4.) Bulgarian Split Squat 3x8-10 (L/R)

5.) Ab Rollouts 4x10-15

Feel free to sub ab crawls for the rollouts. You can use a wheel, but I like to use a basic piece of wood. You put your feet on it, and drag it for distance. Try 3-4 sets and beat your best distance every time you try. Shoot for 100 meters. Enjoy.