FRIDAY 6.21.2019

FRIDAY 6.21.2019

STRONG

STRENGTH

Pause Back Squat

5 @ 65%

4 @ 70%

3 sets of 3 @ 75%

Weightlifting

Halting Clean Pull

EMOM for 7

Pull to HHO and pause

7 sets of 1 @ 75%

METCON-BURN

Everyone will do Fast Eddies

You get a choice of either "Get Swole for the Weekend" or you can do "Weekend at Bernies"

CONNECTIVITY

Fast Eddies Ab Routine

25 sit-ups
25 4-count flutter kicks
25 sit-ups
25 leg raises
25 sit-ups
25 Hello Dolly's
25 sit-ups
25 crunches
25 sit-ups
25 twists
25 sit-ups
25 4-count flutter kicks

Metcon

Get Swole for the Weekend

Bench and Biceps

Superset Bench Press and Bicep Curls using the following rep scheme:

First warm up on the bench press, building to 75% of your 1 Rep max.

Then

Bench press 10 Reps @ 75%
Bicep curl 12 reps

Bench press 8 reps @ 80%
Bicep curl 10 reps

Bench press 6 reps @ 85%
Bicep curl 10 reps

Bench press 4 reps @ 90%
Bicep curl 8 reps

Bench press 6 reps @ 75%
Bicep curl 10 reps

Bench press 8 reps @ 70%
Bicep curl 10 reps

Bench press 10 reps @ 60%
Bicep curl 12 reps

Bench press AMRAP @ 50%

Metcon

Weekend at Bernies

50-40-30-20-10 calories each

Ski Erg
Row