COMMUNITY @ 9AM
To be decided by Coach Nick!
What to expect: Machines and Barbell Complexes!!!

 

WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Segment Clean + Hang Clean (1+1)
*build to heavy
ACCESSORY:
3-5 x
8 Single Leg Deadlift, each side
12 V-Ups
16 Band Pull Aparts

 

THE PUMP @ 11AM
BENCH PRESS:
4 x 6 – Building to Heavy 6 (Try to beat last weeks 8)
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PULL-UP:
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