Thursday, June 11

Jun 10

Hey folks, we’re getting close to the potluck social next Saturday, the 13th. If you have plans to attend, please sign up on the sheet at the gym. Thanks!

Warm-Up

3 Sets

5 Dumbbell RDL 3030

5 Single Arm Cuban Press/arm slow

5 Burpee High Jump

15sec Row Acceleration (increase pace every 5sec)

rest as needed

Strength

A1) Segmented Snatch Grip Deadlift - 3 Pauses:

3131; 6-8reps; rest 75sec x 3 (use lifting straps)

A2) Barbell Z Press: 3021; 8-10reps; rest 75sec

x 3 sets

B1) Split Stance Dumbbell Romanian Deadlift:

3110; 6-8/leg; rest 75sec x 3 sets

B2) Seated Alternating Dumbbell Arnold Press:

2111; 8-10/arm; rest 75sec x 3 sets

Conditioning

C) 5min AMRAP: 1-2-3-4-5-6....

DB Bench Press 65/45lbs

*5 Cal Row between each set

rest 2mins

5min AMRAP: 1-2-3-4-5-6....

Wall Walks

*20 Double Unders between each set

rest 2mins

5min AMRAP: 1-2-3-4-5-6....

Strict Toes to Bar

*5 Cal Assault Bike between each set

Ben Williamson

Wednesday, June 10