CFQ Run Club meets today at 8am in front of the gym!
COMMUNITY @ 8am
By Coach Nick
10 Rounds of
15/10 Cal Row/Bike
15 Deadlifts
15 Pushups
—then—
“1500” m run
WEIGHTLIFTING @ 10am
By Coach Kev
LIFT:
Low Hang Snatch + Snatch (1+1)
*build to heavy
ACCESSORY:
Snatch Deadlift
5×3 starting at 100% of heaviest complex
-then-
3 x
10 Banded External Rotations, each side
20 Reverse Fly, LIGHT
THE PUMP @ 11am
PULL PUMP: (15:00 to Complete)
5 x
5 Strict Pull-ups (may use band)
10 Bentover DB Rows
15 BB Curls
*these are done as giant sets. All movements done back to back, only resting after the BB Curls.
PUSH PUMP: (15:00 to Complete)
5 x
5 Bench Press
10 Push-ups
15 OH Tricep Ext w/ single DB
*these are done as giant sets. All movements done back to back, only resting after the Tricep Ext.
AB PUMP:
:50 Flutter Kick
:10 Rest
:50 Leg Raise
:10 Rest
:50 Leg Crossover
:10 Rest
:50 Reverse Crunch
:10 Rest
:50 Toe Touch
