PROGRAMMING
🏃COMMUNITY 7/12:
In Pairs
Every 6:00 for 5 Rounds
400M Relay Run (100M X 4)
30 Wall Balls, Shared Work
20 Clean & Jerks, Shared Work
🏋️WEIGHTLIFTING:
LIFT:
Jerk Dip + Pause Jerk + Jerk
*build to heavy
ACCESSORY:
4x
:30 Alternating Dual KB Overhead Hold, each side
*one KB overhead, other KB in front rack
:30 HEAVY Weighted Wall Sit
*make this CHALLENGING
💪 THE PUMP:
BENCH PRESS:
4 x 6 – Building to Heavy 6 (Try to beat last weeks 8)
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PULL-UPS:
10-8-6-4-2 (Build in weight, or decrease band resistance)
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ARMS:
5 x
:30 Close Grip DB Bench Press
:10 Rest
:30 BB Curls
:10 Rest
—REST 2:00—
5 x
:30 Banded Tricep Ext
:10 Rest
:30 Reverse Flyes
:10 Rest
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ABS:
Coaches Choice