COMMUNITY @ 9AM
By Coach Ben
Teams of 2
For time
800m Partner Run
Then
5 Rounds
6 Front Squats + 12 Front Rack Reverse Lunge, each athlete
18 Sit Ups with Medball, each athlete
Then
1K Partner Run
WEIGHTLIFTING @ 10AM
A Coach Kev and Coach Dave Collaboration
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LIFT:
Segment Snatch + Snatch (1+2)
*2 second pause at knee
*build to heavy in 12 minutes
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WEEK 6 SQUATS:
Tempo Back Squat
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
10-8-6-4-2-2 (Building)
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ARMS AND ABS:
3 x (:40 on / :20 off)
Seated Pull-ups or Aussie Rows
Bench Dips
DB Curls
V-ups or Sit-ups
