ANNOUNCEMENT:
SAVE THE DATE:
HOLIDAY PARTY AT FRESCO’S CANTINA (31st Ave Location) ON DECEMBER 14th, 2-5pm!
COMMUNITY @ 9AM
By Coach Nick
—–In Pairs—–
5 rounds of:
200m Run (Together)
10 Cal Bike (Each athlete)
10 Hang Power Clean (Each athlete)
10 Shoulder to OH (Each athlete)
10 T2B (Each athlete)
1:00 Rest (Together)
WEIGHTLIFTING @ 10am
By Coach Kev
LIFT:
Snatch Pull + Hang Snatch (1+2)
*build to heavy
ACCESSORY:
4x
10 Wall Slides
10 Barbell Good Mornings
10 Snatch Grip Push Press
*:10 hold on final rep
THE PUMP @ 11am
BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
1 x Max UB @ 50% of what you used today
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CHIN-UPs:
5 x 6
*may add weight or scale to a band
*May Superset with Bench Press as well
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ARMS
EMOM 12 OF:
Min 1: :40 BB Skull Crushers
Min 2: :40 Ring Rows
Min 3: :40 Push-ups
Min 4: :40 Hammer Curls
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ABS:
3 x Hollow Complex
*10 Upper Hollow Crunch + 10 Lower Hollow Crunch + 10 Both + 10 Hollow Rocks + :10 Hollow Hold
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