RUN CLUB
CFQ Run Club meets today at 8am in front of the gym!
COMMUNITY @ 9AM
By Coach Nick
AMRAP 30 Partner Work
(10:00 x 3 Rounds)
Each round 0:00-3:00 Max Cal Row (switch as necessary)
—then—
3-3-3 Deadlift-Clean-SOH (each partner)
3 Synchro Burpees
4-4-4…
4 Synchro Burpees
5-5-5…
*Reps reset for each round
*Weights should be light
WEIGHTLIFTING @ 10AM
By Coach Kev
LIFT:
Segment Snatch Deadlift + Hang Power Snatch + Power Snatch (1+1+1)
ACCESSORY:
3x
15 Plate Halos, each direction
15 Reverse Fly
1:00 Wall Sit
THE PUMP @ 11AM
DB BENCH / PULL-UP
5 x
12 DB Bench Press
12 Banded Pull-ups (or Ring Rows)
*Build to RPE 9 on Bench (I rep left in the Tank)
*Choose band that allows 12 UNBROKEN controlled reps every set (may adjust from set to set)
—————
ARM PUMP:
3 x
28 Method BB Curls
28 Method Skull Crushers
*28 Method = 7 Normal Speed Reps + 7 Slow Reps + 7 Top Half ROM + 7 Bottom Half ROM
—————
ARM PUMP Vol ii
100 Banded Curls
100 Banded Tricep Ext
*Work with a partner and switch as needed until the work is complete
—————
ABS:
2 x
1:00 Alternating Plank Knee to Elbow
:30 Bicycle Crunches
:30 Toe Touch Crunch
1:00 Rest
