COMMUNITY @ 9AM
By Coach Jeff
METCON: “ I AM VENGEANCE “
5 Rounds
12 Overhead Squat 115/75
12 Pull up
24 Box Jump@30/24
Directly into…
5 Rounds
12 Power Clean 115/75
12 Handstand Push up
24 Box Jump @30/24
Rx+: 135/95
Time Cap: 27 minutes
WEIGHTLIFTING @ 10AM
PRELIFT:
Pull to Hip Drill
Snatch Balance
LIFT:
Segment Snatch (3 second pause at knee)
3 x 3 Building to about 65% of Snatch
3 x 2 Continue Building to about 80% of Snatch
3 x 1 Continue Building by feel
PULL:
5 x 2 Snatch Pull w/ 5 second eccentric @ 90% of best lift from above
SQUAT:
4 x 6 @ 77.5% (of 1RM Back Squat)
THE PUMP @ 11AM
BENCH PRESS / CHIN-UPS
10-8-6-4-2 of
Bench Press (Building)
Chin-ups (Building)
-then-
Max Reps of: (only one set)
Bench Press @ 60% of Double
Supinated Ring Rows
ARMS:
3 x
1:00 of: 5 Tempo Push-ups @ 3131 + Max Push-ups w/ remaining time
Rest :30
1:00 of: 5 Barbell Curls @ 3131 + Max BB Curls w/ remaining time
Rest :30
————
4 x
:20 Banded Tricep Ext
:10 Rest
:20 Band Pull Aparts
:10 Rest
ABS:
TBD
