COMMUNITY @ 9AM
IN PAIRS:
AMRAP 22 of:
100m Run or Row
16 Hang DB Snatch, alt arms
22 Air Squats
*ATHLETES WILL ALTERNATE MOVEMENTS*
-This means that Athlete 1 will Run/Row, then Athlete 2 will Snatch, then Athlete 1 will Squat, then athlete 2 will Run/Row, ….
AFTER WORKOUT, ABS OF CHOICE BY COACH JEFF
WEIGHTLIFTING @ 10AM
PRELIFT:
General Foot Work
Split Press
Tall Jerk
LIFT:
Jerk
-Build to Heavy Single in 15 minutes, and then perform 2 more reps at 90%
BACK SQUAT:
1 x 8 @ 69%
1 x 6 @ 79%
1 x 4 @ 89%
1 x 2 @ 92-94% (Heavier than last week)
1 x 4 @ 89%
PUMP PARTY @ 11AM
BENCH PRESS
5 x 5 @ 5-10# Heavier than last week (week 7/8)
-then-
Max Reps @ 80-65-50-35% of what you did today
*no rest between drop sets. Percentages are just rough recommendations. Make weight choices easy to change.
ARMS:
3 x
10 DB Hammer Curl
10 DB Curl and Twist
20 Banded Curl
-Rest 1:00
10 Skull Crusher
10 Close Grip Bench
20 Banded Tricep Ext
-Rest 1:00-
ABS:
3 x
:30 Reverse Crunch
:30 Lying Toe Touch
:30 Russian Twists
:30 Rest
