COMMUNITY @ 9AM
By Coach Jeff
Skill: Pistol
Metcon: “ PISTOL GRIP PUMP”
In Teams of 2
Run 200m
50 Box Jumps
50 Clean and Jerk @115/75
100 Pistols
50 Clean and Jerk@115/75
50 Box Jumps
Run 200m
Time Cap: 30 minutes
WEIGHTLIFTING @ 10AM
PRELIFT:
-Clean and Jerk Flow
-Positional Work from Knee
-Hand Adjustment from Clean to Jerk
LIFT:
Segment Clean + Clean + Jerk
1+1+1 (Building to Heavy)
SQUAT:
Pause Back Squat (Week 7/8)
Build to a 5 rep at Heavier than last week
*Pause for one second in the Bottom
BENCH:
4 x 3 @ 85%
3 x 6-8 @ 75%
3 x Max Reps of Block Press @ 65%
ARM ASSAULT:
AMRAP 6 of:
20 BB Curls
20 Push-ups (scale in anyway to make this number happen)
-Rest 1:00-
100 Hammer Curls
100 OH DB Tricep Ext
*6 minute cap
ABS:
2 x
1:00 Ball Pass V-ups
1:00 V-ups or V-sits
1:00 Rest
