COMMUNITY @ 9AM
By Coach Jeff
“GREEN GOBLIN vs. HOBGOBLIN”
In Teams of 2 (For Time)
6 Rounds (I go, You go)
12 Knees to Elbow
9 Dual Dumbbell Deadlift
12 Dual Dumbbell Box Step Over
–
50 Calorie Echo Bike or SkiErg
–
4 Rounds (I go, You go)
9 Handstand Push up
12 Dual Dumbbell Box Step Overs
9 Dual Devils Press
–
50 Calorie Echo Bike or SkiErg
–
Time Cap: 30 minutes
WEIGHTLIFTING @ 10AM
PRELIFT:
Tall Snatch
LIFT:
Hang Snatch Pull + Hang Snatch + Snatch
*Build to heavy 1+1+1
*Hang is from knee
BACK SQUAT:
2 x (70%x10, 75%x7, 80% x 4)
THE PUMP @ 11AM
BENCH PRESS:
5-5-4-4-3-3 Building
-then Max Reps @ 60% of best triple
PULL-UPS:
6 x 3 (1 1/2 Pull-ups)
*Pull Chin Over bar, lower half way down and then pull chin back over bar for one rep. Use band (if need be) that allows you to get 3 reps unbroken.
ARMS:
3 x
BB Curl 21s (7 Bottom + 7 Top + 7 Full ROM)
21 Bench Dips (7 Slow + 14 Fast)
ABS:
Coaches Choice