COMMUNITY @ 9AM
by Coach Jeff
Skill: Barbell Technique
METCON: “ALL GAS , NO BREAK”
In Teams of 2
50 Deadlift@ 205/145
60 Chest to Bar Pull up
70 Hang Power Clean@145/100
80 Pull up
90 Push Jerk @95/65
100 Knees to Elbow
Time Cap:30 minutes
Scaled Weights are as followed Deadlifts:185lbs/125lbs
Hang Power Clean: 115lbs/75lbs
Push Jerk: 75lbs/55lbs
Time Cap: 30 Minutes
WEIGHTLIFTING @ 10AM
PRELIFT:
5-4-3 Sotts Press (Building if possible)
LIFT:
Snatch
15 minutes building to Heavy
-then-
2 x (85-90-95%) (10 minutes to complete waves)
SQUAT:
Pause Back Squat
Build to a 5 rep at Heavier than 2 weeks ago
*Pause for one second in the Bottom
THE PUMP @ 11AM
BENCH:
5 x 1 @ 90%
3 x 5 @ 80%
PULL-UPS:
5 x 4 (may add weight or use bands)
ARMS:
4 x
1:00 of: 10-15 Tricep Ext Push-ups + Push-ups w/ remaining time
Rest :15
1:00 of: 10-15 BB Curls + Supinated BB Rows w/ remaining time
Rest :15
ABS:
3 x
:20 Alt V-ups
:10 Rest
:20 Bicycles
:10 Rest
:20 Sit-ups
:10 Rest
:20 Russian Twists
:10 Rest
