WEIGHTLIFTING @ 8AM and 10AM
LIFT:
Low Hang Snatch + Mid Hang Snatch
*Work to Heavy 1+1
ACCESSORY:
Pull to Knee + Hang Snatch Pull
*Pause at Knee for 2 seconds w/ Pulls to Knee
*5 sets @ 5% heavier than best complex
CORE:
3 x 1:00 Weighted Plank
COMMUNITY @ 9AM
IN PAIRS:
30-24-18-12-6
Calorie Row
DB Snatch, alt arms
Calorie Row
DB Thrusters, alt arms every 3 reps
*35 Minute Cap
**Athletes will each perform the reps assigned per round. So in round 1 athlete 1 will do 30 cal row, then athlete 2 will do 30 cal row, then athlete 1 will perform 30 snatches, and then athlete 2 will perform 30 snatches. And then back to the rower for 30/30, and then thruster for 30/30. And then its the same thing on the next round for 24 reps. So, to be clear, only one partner is working at a time. The rest should encourage you to move faster.
THE PUMP @ 11AM
BENCH PRESS PROGRAM
1×8@70%, 1×7@75%, 1×6@80%, 1×5@82.5%, 1×4@85%, 1×3@87.5%, 1×2@90%, 1xMax Reps @ 62.5%
ARM PUMP
3 x
28 Method BB Curl
14 Push-ups (may scale up to plyo)
14 OH DB Tricep Ext
14 Bench Dips
14 Banded Tricep Ext
Rest 1:00
*28 Method = 7 Slow + 7 Fast + 7 Bottom Half + 7 Top Half
ABS:
:40 Work / :20 Rest
Reverse Crunch
Toe Touch Crunch
Scissor Kick + Knee Tuck
Alternating V-up
Russian Twists