COMMUNITY @ 9AM
By COACH JEFF
Skill: Dumbbell Technique
METCON:
“EARTH WIND AND FIRE”
In Teams of Two
3 Rounds
30/24 Calorie Row
30 Box Jump Overs
24 Alt Dumbbell Snatch@50/35
Rest :30 seconds
30/24 Calorie Row
30 Box Jumps Over
24 Alt Dumbbell Clean and Jerk@50/35
Rest :30 seconds
30/24 Calorie Row
30 Box Jump Overs
24 Alt Dumbbell Devils Press@50/35
Time Cap: 30 minutes
Scaled Weights: 35/20
WEIGHTLIFTING @ 10AM
PRELIFT:
Tall Clean
LIFT:
Clean Pull + Clean
*15 Minutes Building
SQUAT:
Pause Back Squat
Build to a 5 rep at Heavier than last week
*Pause for one second in the Bottom
THE PUMP @ 11AM
BENCH:
Work to 1RM
*This is week 8 of the cycle. Depending on how this week goes, we may do one more wave returning to the 3×5 next week, but there will be a few additions to the Bench Accessory.
PULL-UPS:
6 x 2 (may add weight or use bands)
ARMS/ABS
4 x
:20 Bentover Barbell Curl
:10 Rest
:20 OH DB Ext
:10 Rest
Rest 1:00
4 x
:20 Hammer Curls
:10 Rest
:20 Push-ups (close grip if possible)
:10 Rest
Rest 1:00
4 x
:20 V-sits
:10 Rest
:20 Bicycle Crunch
:10 Rest
