COMMUNITY @ 9AM
By Coach Kev
—In Teams of 3—
For Time
100 Cal Row
150 Wallballs
150 Single DB Box Step Overs
100 Cal Row
*One athlete working at a time and must rotate every :30 until all reps are completed
WEIGHTLIFTING @ 10AM
By Coach Kev
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By Coach Kev
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LIFT:
Clean Pull + Hang Power Clean (1+2)
*Build to heavy in 15 minutes – NO starfishing
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ACCESSORY:
3×20 Good Mornings
*LIGHT loading
-then-
100 Straight Leg Situps
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THE PUMP @ 11AM
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BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
Max Reps @ 80-65-50-35% of what you did today
*no rest between drop sets. Percentages are just rough recommendations. Make weight choices easy to change.
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ARMS:
3 x
10 DB Hammer Curl
10 DB Curl and Twist
20 Banded Curl
-Rest 1:00
10 Skull Crusher
10 Close Grip Bench
20 Banded Tricep Ext
-Rest 1:00-
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ABS:
3 x
:30 Reverse Crunch
:30 Lying Toe Touch
:30 Russian Twists
:30 Rest
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BENCH PRESS
5 x 5 @ 5-10# Heavier than last week
-then-
Max Reps @ 80-65-50-35% of what you did today
*no rest between drop sets. Percentages are just rough recommendations. Make weight choices easy to change.
—————————————
ARMS:
3 x
10 DB Hammer Curl
10 DB Curl and Twist
20 Banded Curl
-Rest 1:00
10 Skull Crusher
10 Close Grip Bench
20 Banded Tricep Ext
-Rest 1:00-
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ABS:
3 x
:30 Reverse Crunch
:30 Lying Toe Touch
:30 Russian Twists
:30 Rest
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