RUN CLUB:
CFQ Run Club meets today at 8am in front of the gym!
COMMUNITY @ 9AM
By Coach Samm
30 minute EMOM groups of 4
Minute 1: Deadlift (heavy goal 6-8 reps)
Minute 2: 12 DB push press
Minute 3: 12 Toes to bar
Minute 4: 15/20 Calorie Machine
Minute 5: Rest
Finisher:
1 mile run with partner and MB hand off
WEIGHTLIFTING @ 10AM
By Coach Samm
LIFT:
Hang Power Clean and Hang Clean (1+1)
-Build to heavy
ACCESSORY:
3x
8 Pendlay Row ~70% of max complex
16 Weighted Glute Bridges
then
Accumulate 3:00 Front Rack Dual KB Hold
THE PUMP @ 11AM
BENCH PRESS:
15 Minutes building to 5RM
-then-
80% x Max Reps, 70% x Max Reps, 60% x Max Reps
*Percentages off 5RM
*Rest 2 minutes between max sets (let partners go)
ARMS:
EMOM 8 of: (:40 on / :20 off)
ODD: Banded Lat Pulldown ( https://youtu.be/jk_35Dkr4tU )
EVEN: Barbell Skull Crushers (can be done on floor if not enough benches available)
—Rest 2:00—
EMOM 6 of: (:40 on / :20 off)
ODD: Barbell Curls
EVEN: OH DB Tricep Ext
—Rest 2:00—
EMOM 4 of: (:40 on / :20 off)
ODD: Banded Curls
EVEN: Push-ups or Bench Dips (Athletes choice)
ABS:
Coaches Choice
