Happy Weekend!! 🙌
COMMUNITY: 🤲
In Pairs:
EMOM 10
Athlete 1: 6 Strict Press
Athlete 2: Pull-up Bar Deadhang (until Presses are completed)
*Athletes switch each minute, giving them a total of 5 rounds of each
*Choose a moderate weight for strict presses
Rest 2:00
AMRAP 15
10 Synchro Goblet Lunges
-then, alternating rounds-
1 Wall Walk + 10 KB Swings
*Athletes perform Goblet Lunges synchronized, then alternate full rounds of the 1 wall walk and 10 KB swings (1+10). The athlete on the 1+10 should be working to sprint.
WEIGHTLIFTING: 🏋️♀️
LIFT:
Push Jerk + Split Jerk (1+1)
*build to heavy
ACCESSORY:
5×3 Push Press at ~60% of heaviest above complex
then
3x
15 Band Pull Aparts
15 Overhead Weighted Situps
THE PUMP: 💪
BENCH PRESS
3 x 5 @ 70%
3 x 3 @ 77.5%
3 x 1 @ 85%
-then-
3 x 10 @ 55%
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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
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CASHOUT:
100 Banded Curls
100 Banded Tricep Ext