COMMUNITY @ 9AM
*By Coach Jeff
Skill: Kettlebell Sumo Deadlift High Pull MetCon:
“FOR WHOM THE BELLS TOLL”
In Teams of 2(For Time)
150 Sumo Deadlift High Pull 70lbs/53lbs
150 Dual DB Shoulder to Overhead@50/35
150 Box Jumps @24/20
150 Dual Dumbbell Front Squat @ 50/35
Time Cap: 30 minutes
*THE WORK IS SHARED BETWEEN YOU AND YOUR PARTNER.
WEIGHTLIFTING @ 10AM
LIFT:
Segment Clean + Front Squat + Jerk
Build to Heavy 1+1+1
*For Segment Clean, Pause at Knee for one second
SQUAT:
Pause Back Squat
Build to a 5 rep at Heavier than last week (week 2/8)
*Pause for one second in the Bottom
THE PUMP @ 11AM
BENCH:
*This is the second cycle of this program, you will base percentages off last weeks Single.
3 x 5 @ 80%
3 x 8-10 @ 70%
PULL-UPS:
3 x 8 (may add weight or use bands)
ARMS:
3 x
15 Skull Crushers
15 DB Curl and Twist
-then-
100 Banded Tricep Ext
100 BB Curls
*in as few sets as possible, but you may partition
ABS:
Coach’s Choice (make sure he does them with you)