COMMUNITY @ 9AM
By Coach Ben
In Teams of 2
For Time:
1000m Partner Run
then
100 Alt Single Arm Devils Presses
50 Med Ball Sit Ups
50 Synchro Burpees
50 Med Ball Sit Ups
100 Alt Single Arm Devils Presses
then
1000m Partner Run
WEIGHTLIFTING @ 10AM
By Coach Kev
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LIFT:
Power Snatch + OHS + Snatch (1+1+1)
*Build to heavy in 15 minutes
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WEEK 8 SQUATS – FINAL WEEK YAY!
Build to Heavy 3 @ Tempo 22×2
—–then—–
1 x 3 @ 95% of Heavy 3 @ Tempo 21×1
—–then—–
1 x Max Reps @ 90% of Heavy 3 Tempo 21×1
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THE PUMP @ 11AM
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BENCH PRESS
Build to Heavy 3 @ RPE 8.5 (1-2 Reps in tank)
-then-
1 x Max Reps @ 75% of Heavy Triple
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STRICT PULL-UPS
5 x 5
*may add weight or scale to band
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ARMS
2 x (:20 rest between each movement)
:40 Push-ups
:40 OH DB Tricep Ext
:40 DB Curl w/ Twist
:40 Bentover DB Row
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ABS (2:00 after ARMS)
2 x
:30 Bicycles
:30 Reverse Crunch
:30 Toe Touch
:30 Russian Twists
Rest 1:00
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