COMMUNITY @ 9AM
By Coach JEFF
Skill: Squat Clean/Sumo Deadlift High Pull
Metcon: “ JERRY SWINGER”
In Teams of 3 AMRAP 30
30 Calorie Echo Bike
30 American Kettlebell Swings
30 Sumo Deadlift High Pull@95/65
60 Calorie Echo Bike
60 Kettlebell Swings
60 Front Squats@95/65
90 Calorie Echo Bike
90 Kettlebell Swings |
90 Thrusters@95/65
Goal: 2 Rounds
WEIGHTLIFTING @ 10AM
PRELIFT:
Snatch High Pull + High Hang Snatch (3+3)
*3 sets building after initial warm-up w/ class
LIFT:
Every 1:30 x 10 of:
1 Snatch + OHS (Building)
*Power Snatch is OK, however it would be beneficial to work Squat variation for heavier loads.
SQUAT:
Pause Back Squat
Build to a 5 rep at Heavier than last week
*Pause for one second in the Bottom
THE PUMP @ 11AM
*Ive decided to do this Bench Cycle for one more phase. However, I will add some fun accessory to complement the Bench.
BENCH:
3 x 5 @ 80%
3 x 8-10 @ 70%
3 x Max Reps of Block Press @ 60%
ARMS:
EMOM 6 of:
ODD: 15 Barbell Drag Curl
EVEN: 15 OH DB Tricep Ext
-Rest 1:00-
EMOM 6 of:
ODD: Static Hold DB curls 5L/5R/5L/5R/5 Both
EVEN: 15 Push-ups (Hardest variation possible)
-Rest 1:00-
EMOM 6 of:
ODD: 21s BB Curls
EVEN: 15 Banded Tricep Ext w/ Slow Negative
ABS:
2 x
:30 Seated Leg Lifts
:30 Sit-ups w/ Slow Negatives
:30 Hollow Crunches
:30 Russian Twists
1:00 Plank