CFQ Run Club meets today at 8am in front of the gym!
COMMUNITY @ 9am
By Coach Ben
G.I. GO!
Teams of 2
60 Snatch
60 Clean and Jerk
Rx: 135/95
1 barbell per team
Breakup between partners however you’d like. Must do all 60 Snatch before all 60 C&J.
Every time you break, both partners perform a 200m run and 10 synchro burpees.
WEIGHTLIFTING @ 10am
By Coach Kev
LIFT:
Push Press + Jerk (1+2)
*build to heavy
ACCESSORY:
4x
10 Wall Slides
10 Bottoms Up KB Press, each side
10 Overhead Weighted Sit-ups
THE PUMP @ 11am
PRESS GIANT SETS:
5 x
10 DB Bench Press
15 Push-ups
20 Banded Tricep Ext
PULL GIANT SETS:
5 x
10 Bentover KB Rows
15 Supinated Ring Rows
20 BB Curls
ABDOMINATION
2 x
:30 V-ups
:30 Bicycle Kicks
:30 Wrist to Knee Crunch
:30 Side to Side Heel Touch Crunch
—then—
2:00 low plank
