RUN CLUB
CFQ Run Club meets today at 8am in front of the gym!
COMMUNITY @ 9AM
By Coach Nick
Part A:
0:00-10:00
For Max Load (Both partners added up)
3 Deadlifts + 2 Hang Power Clean + 1 Front Squat
Part B:
15:00-25:00
AMRAP 10 of:
9 DL + 6 HPC + 3 Front Squats @ 50% of complex from above
*Partners alternate complex
25:00-30:00 (immediately following the complex AMRAP)
AMRAP 5 of:
Max Calorie Machine
CORE:
Accumulate 5:00 Plank
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Tempo Hang Power Snatch + Hang Power Snatch (1+1)
*3 second tempo down to the knee, building to heavy
ACCESSORY:
4x
10 Behind the Neck Snatch Grip Push Press
15 Overhead Weighted Sit-ups
THE PUMP @ 11AM
BENCH PRESS
10-8-6-4-4-4 (Building)
PUMP EMOMs (25 minutes total)
EMOM 6 of:
ODD: 5-10 Strict Pull-ups (or Ring Rows)
EVEN: 10-20 Push-ups
-rest 2:00-
EMOM 6 of:
ODD: 20 Bentover BB Rows
EVEN: 20 OH DB Tricep Extensions
-Rest 2:00-
EMOM 9 of:
Min 1: :40 of BB Curls
Min 2: :40 of Banded Tricep Ext
Min 3: :40 of Russian Twists
