COMMUNITY @ 9AM
TBD COACH JEFF
WEIGHTLIFTING @ 10AM
PRELIFT:
Jerk Focus
LIFT:
Clean Pull + Hang Clean + Clean + Jerk
1+1+1+1 Building
PULL:
Floating Clean Pull: 3×3 @ best lift from above
BACK SQUAT:
4 x 5 @ 80%
THE PUMP:
BENCH PRESS
5 x 1 @ 90% of Best Bench Press (or estimated 1RM)
*Then Rapid fire drop sets (will explain in class)
PULL-UPS:
4 x 5
*may add weight or band
ARM PUMP:
EMOM 12 of:
Min 1: :40 of Seated Banded Rows
Min 2: :40 of Push-ups
Min 3: :40 of BB Curls
Min 4: :40 of OH DB Tricep Exts
ABS:
TBD
