COMMUNITY @ 8am and 9am
IN PAIRS:
AMRAP 30 of:
10 Calorie Row + 10 Burpees
10 Barbell Complex
20 Calorie Row + 20 Burpees
20 Barbell Complex
30 Calorie Row + 30 Burpees
30 Barbell Complex
….. Continue this trend
*Barbell Complex = 1 Power Clean + 2 Lunge Steps + 1 Push Press (Rx = 95/65)
**Athletes will work on the Row and Burpee sections at the same time, switching as needed to complete the work. They will then share the reps on the BB Complex section.
***30 Minute
WEIGHTLIFTING @ 10am
LIFT:
Segment Snatch (3 second pause below knee)
*15 Minutes building to Heavy
ACCESSORY:
Snatch Pull on Riser: 5-4-3-3-3
*Start at best weight from above and build
SQUAT:
Back Squat: 6-5-4-3-2
*Start at ~70% and build
THE PUMP @ 11am
BENCH PRESS PROGRAM
-5 x 6 @ 5-10# heavier than 2 weeks ago
PULLING STRENGTH:
-3 x 8 Single Arm DB Row, each arm (Heavy)
ARM PUMP:
3 x
28 Method BB Curls
28 Method Skull Crushers
-then-
100 Alternating DB Curls
100 Banded Tricep Ext
ABS:
2 x
1:00 Alternating Plank Knee to Elbow
:30 Bicycle Crunches
:30 Toe Toe Crunch
1:00 Rest