Monday, September 23rd- Back Squat Cycle Day 37 with Coach Nate!!
A. Back Squat
*compare to 9/13/24
B. 5 Rounds:
Every 3 min-
30 sec max cal sprint (bike, ski, row)
Tuesday, September 24th
REVISED SCHEDULE WITH COACH NELSON
7am-9am: Open Gym
12pm: PUMP
A1. Bench Press
3x8
A2. Single Arm Row
3x12/arm
B1. Chest Flies
3x12
B2. Rear Delt Flies
3x12
C1. Concentration Curls
3x12/arm
C2. Single Arm Kickbacks
3x12/arm
D. 3x:
30 sec barbell curl hold
30 sec barbell curl
30 sec rest
30 sec barbell skull crushers
30 sec rest
Wednesday, September 25th- Overhead With Coach Nate!
A. Strict Press
5x5
B. For Time
10-9-8...1
Left arm db thrusters
Right arm db thrusters
Strict T2B
Thursday, September 26th
STUDIO IS CLOSED TODAY
Friday, September 27th- Hinge/Single Leg With Coach Lucy
A. Suitcase Bulgarian Split Squat
5x8/leg
B. Tabata:
Row (cals)
C. Tabata:
No push-up burpees
D. Tabata:
Push-ups
Saturday, September 28th
REVISED SCHEDULE WITH COACH LUCY
9am- Olympic Lifting
A. 10 min EMOM:
1 Muscle Snatch + 1 Overhead Squat
B. 10 min EMOM:
1 Power Snatch + 1 Overhead Squat
C. 10 min EMOM:
2 Squat Snatches
10am- Endurance
For Time:
Run a lap around the block
30 tuck-ups
40 step-ups (20/leg)
50 double unders
50 Russian kb swings
40 goblet squats
30 box jumps
Run a lap around the block
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