WEIGHTLIFTING @ 8AM and 10AM
LIFT:
Clean Pull + Hang Clean Pull (below Knee)
Build to a Heavy 1+2 in 15 minutes, then perform 1 set at 90% of best lift
PULL:
Hang Clean Pull (below Knee)
90%x5, 95%x4, 3×[email protected]% (percentages off of best lift from above)
SQUAT:
1 & 1/4 Back Squat
5 x 3 @ 60% of Back Squat

 

COMMUNITY @ 9AM
IN PAIRS (Share Work)
800m Run w/ Medball
50 Clean and Jerks
800m Run w/ Medball
100 Burpees
800m Run w/ Medball
150 Wallballs
800m Run w/ Medball
*35 Minute Cap

 

THE PUMP @ 11AM
-BENCH PRESS PROGRAM-
Build to a Heavy Single
-then-
Dropsets @ ~70-55-40-30-20%
*Percentages are merely suggestions. The key is to have 5 sets in which you can accumulate a lot of reps. The rest period is supposed to be short here.
-ARM PUMP-
At 0:00
EMOM 9 of:
Min 1: 10 OH DB Tricep Ext + 20 Banded Tricep Ext
Min 2: 1:00 Max Push-ups
Min 3: Rest
At 10:00
EMOM 9 of:
Min 1: 5 Supinated C2B Pull-ups + 10 Dual KB Bentover Rows
Min 2: 1:00 Max BB Curls
Min 3: Rest
-AB PUMP-
:45 ON/:15 OFF
Reverse Crunch
Plank Knee to Opposite Elbow
Knee Tucks
Crunches
Alternating V-ups