NOTE: From 12-2 today there will be bonus Open Floor time. Coach Jamie is opening the doors during his personal workout time for you to come in and get in any extra work that you desire. Come prepared with a plan, as this is not a scheduled coached class. Also, please be respectful of the gym and Coach Jamie. Be finished with your workout and CLEANED UP before 2pm.
COMMUNITY @ 9AM
By Coach Samm
—–TEAMs of 3—–
35 minute AMRAP
60 burpee
60 bicep curls
60 goblet squat
60 push ups
60 DB sit up
60 devils press
60 DB overhead Tricep Ext
60 box jumps
*Synchro plank at the end of each round for 1:00
*While teammate wait the can do either mountain climbers or high knees
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
BTN Jerk + Jerk (1+1)
*First rep from back rack and second rep from front rack
*Building to technical max for the day
*Power or Split, lifter’s choice
ACCESSORY:
3x
10 Plate Halos, each direction
15 Standing Plate Twist, each direction
20 Shoulder Taps in Plank, each side
THE PUMP @ 11AM
BENCH PROGRAM (WEEK 3):
—–Warm-up—–
35% x 10
50% x 5
60% x 5
—–Working Sets—–
70% x 5, 75% x 3, 80% x 1
72.5% x 5, 77.5% x 3, 82.5% x 1
75% x 5, 80% x 3, 85% x 1
*Rest ~2:00 between sets
-then-
65% x 10
55% x 10
45% x 10
*Rest 1:00 between sets
BACK/ABS
EMOM 10 of:
Min 1: :40 of Bentover Rows or Ring Rows
Min 2: :40 of Abs
Abs*
Rd 1: V-sits
Rd 2: Bicycle Crunches
Rd 3: Reverse Crunches
Rd 4: Russian Twists
Rd 5: Wrist to Knee Crunches
CASHOUT:
100 Banded Curls
100 Banded Tricep Ext
