COMMUNITY @ 9AM
By Coach Samm
—–IN PAIRS——
3 x 10 min AMRAPs (I Go, You Go)
———————-
AMRAP #1
10 thrusters
10 dead lifts
10 box jump
—1:00 mins rest and set for next AMRAP—
AMRAP #2
10 Renegade row
10 Devils press
10 Lateral box steps overs weighted
—1:00 mins rest and set for next AMRAP—
AMRAP #3
10 burpees
10 push ups
10 v sit
—1:00 mins rest—
5:00 minutes on a machine to accumulate 100 calories
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Snatch Deadlift + Low Hang Snatch (2+1)
*Build to technical max
ACCESSORY:
3x
1:00 Chinese Plank (add weight if able)
1:00 Straight Arm Plate Hold
*Rest as needed to go UB
THE PUMP @ 11AM
BENCH PRESS PROGRAM (WEEK 4):
—–Warm-up—–
35% x 10
50% x 5
65% x 5
—–Working Sets—–
72.5% x 5, 77.5% x 3, 82.5% x 1
75% x 5, 80% x 3, 85% x 1
77.5% x 5, 82.5% x 3, 87.5% x 1
*Rest ~2:00 between sets
-then-
67.5% x 10
57.5% x 10
47.5% x 10
*Rest 1:00 between sets
——ARMS AND ABS——
3 x
1:00 of: 15 OH DB Tricep Ext + Max Banded Tricep Ext
Rest :20
1:00 of: 15 BB Curls + Max Cheater Hammer Curls
Rest :20
1:00 of: 15 Lying Toe Touch + Max Crunches
Rest :20
