COMMUNITY @ 9AM
By Coach Ben
*25 min cap*
Teams of 2
800m partner run
20 wall walks
60 box jump overs
100 db snatches
800m partner run
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Fitness Version:
Partner run 5 min or less of running (can be 800 if can be done in 5 min or less)
20 inchworms with push up
60 box step overs
100 kb swings
Partner run 5 min or less of running

 

WEIGHTLIFTING @ 10AM
A Coach Kev and Coach Dave Collaboration
LIFT:
EMOM10
Hang Snatch High Pull + Hang Snatch
*2 second hold in the bottom of the catch
*Hang position is below the knee today
at 10:00 until 15:00:
1 Hang Snatch, building to heavy
*not EMOM and no hold at the bottom
*Hang position still below the knee
ACCESSORY:
Week 4 Squats
Tempo Back Squat
Build to Heavy 5 @ Tempo 22×2
—–then—–
1 x 5 @ 95% of Heavy 5 @ Tempo 21×1
—–then—–
1 x Max Reps @ 90% of Heavy 5 Tempo 21×1

 

THE PUMP @ 11AM
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BENCH PRESS / PULL-UP
4 x
12 DB Bench Press
6 Tempo Strict Pull-ups @ 21×2 (use band to maintain tempo)
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ARMS:
3 x
10-25 BB Preacher Curl
Rest 1:00
10-25 OH DB Tricep Ext
Rest 1:00
*If you reach 25 reps, stop and add weight on the next set
*if you do not reach at least 10 reps, lower weight on the next set
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ABS:
2 x
:30 Wrist to Knee Crunch
:30 Side to Side Heel Touch Crunch
:30 Rest
:30 Hanging Knee Tuck
:30 Rest