COMMUNITY @ 9AM
Special Hopper Style workout by Coach Nick!
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Power Jerk + Split Jerk (2+1)
*2 second hold in split
*build to heavy
ACCESSORY:
4x
6 Bottoms Up KB Press, each arm
8 Wall Slides
12 KB Pull Through, each side
THE PUMP @ 11AM
BENCH PRESS:
6 x 4 – Building to a Heavy 4 (Trying to beat last weeks 6)
-then-
2 x 4 @ 90%
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SINGLE ARM DB ROW:
3-5 x 8, each arm AHAP
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ARMS:
Every :45 x 20 rounds (15:00)
1: 10-15 Aussie Rows
2: 10-15 Plank Up Downs
3: 10-15 DB Cheater Curls
4: 10-15 OH DB Tricep Ext
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ABS:
Coaches Choice
