COMMUNITY @ 9AM
By Coach Jeff
Skill: Barbell Technique/Ring Dip
Metcon: “LUMBERJACKED”
In Teams of 2 (For Time)
Row 1.5k
40 Ring Dips
200 Double Unders
60 Back Rack Lunges @95/65
Row 1k
30 Ring Dips
150 Double Unders
40 Front Rack Lunges @95/65
Row 750m
20 Ring Dips
100 Double Unders
20 Overhead Lunges @95/65
Time Cap: 30 minutes
WEIGHTLIFTING @ 10AM
PRELIFT:
Focus – Bar pulled back to Hip
Drills – Bands from Rig / Positions w/ Bar
LIFT:
Power Snatch + Hang Snatch + OHS
*Build to Heavy 2+1+1
*Then 2 sets @ 90%
SQUAT:
Pause Back Squat (Last week of this)
Build to a 5 rep at Heavier than last week
*Pause for one second in the Bottom
THE PUMP @ 11AM
BENCH:
5 x 1 @ 90%
3 x 4-6 @ 80%
3 x Max Reps of Block Press @ 70%
ARMZ:
3 x
1:00 of:
5-10 Chin-ups (or Supinated Ring Rows) + Max Half ROM Curls w/ remaining time
——Rest :20—-
1:00 of:
5-10 Dips (or Bench Dips) + Max Banded Tricep Ext w/ remains time:
——Rest :20——
ABZ:
:30 Flutter Kick
:30 Reverse Crunch
:30 Toe Touch
1:00 Plank
:30 Cross Crunch Toe Touch
:30 Cross Crunch Toe Touch (other side)
:30 V-sits
1:00 Plank
