COMMUNITY @ 9AM
By Coach Samm
—–30 minute AMRAP partner workout—–
BUY IN 20 synchro sit ups (or 10 Synchro T2B)
Partner 1 Partner 2
15 deadlift Row or Bike for meters
12 box jumps
9 push press
6 Man Eaters
When they switch the will always do 20 SYNCHRO SIT UPS (or 10 Synchro T2B)
—–FINISHER—–
Max air jump squats or squat raise to toes for 90sec
REST :30
Max air squats for 1:00
REST :20
Max bottom half squat pulse for :30
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Power Clean + Jerk Dip + Jerk (1+1+1)
*building to technical max
ACCESSORY:
4x
8 Strict Press (empty bar)
16 Weighted Sit-ups
24 Alt Shoulder Taps
*Perform in a handstand if able
THE PUMP @ 11AM
BENCH PRESS PROGRAM (WEEK 5):
—–Warm-up—–
35% x 10
50% x 5
65% x 5
—–Working Sets—–
75% x 5, 80% x 3, 85% x 1
77.5% x 5, 82.5% x 3, 87.5% x 1
80% x 5, 85% x 3, 90% x 1
*Rest ~2:00 between sets
-then-
70% x 10
60% x 10
50% x 10
*Rest 1:00 between sets
——NOTE——
– This is the last week of this exact progression. Next week we will test a 5RM, and then transisition into Phase 2 of the cycle.
——ARMS/ABS——
4 x
:20 Push-ups (Hands on Medball if able)
:10 Rest
:20 Ring Rows
:10 Rest
—Right Into—
4 x
:20 KB Curls (Hold one KB with both hands by the handle)
:10 Rest
:20 OH DB Tricep Ext
:10 Rest
—Right Into—
4 x
:20 V-sits
:10 Rest
:20 Hanging Knee Tuck
:10 Rest
