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  • Zach Morman

Week of 2/10/2020 - 2/16/2020

Announcements

-St Paddys Day Party (March 14th) - Facebook Private Event

- Go Be Great Charity Workout (March 21st)


SUNDAY MOVEMENT tHERAPY

11am-12pm with Jess



MONDAY A) Hammer Grip DB Bench @ 31X1 2x10 Warm Up 4x10 Working + B) 4 Sets 12 Incline Flys @ 3111 (2 red incline) Right into... Max Dynmanic Slamball Push Ups + 12min Time Cap 50/40 Cal Row 50 Burpees 50/40 Cal AB


TUESDAY A) Emom x 10min 10-20 RIng Rows + B) 10 Sets w/ a partner for Total Time (5 each) 500/450mm Row *Do not reset rower 20min Time Cap + C) Emom x 10min 10 T2R > 12 Suitcases > 20sec Deadbug into 8 SL Situps

WEDNESDAY 4 Unbroken Sets 10 Snatch grip RDL 10 Hang Muscle Snatch 10 Hang Power Snatch R3min + 10 Sets Total Alternating with a Partner (5 Each) 10 Heavy Demon Press 10 Box Jump Step Down 5 Burpess

THURSDAY A) 5x10 Seated DB Press (45 degree) @31X1 + B) Drop Set Strict Barbell press 85, 75, ,65, 55, 45 *Just like the bench press last week... shooting for 15 reps on your first weight + 15min Amrap 10 KBS (53/35) 10 Kipping Pullups 100m Run


FRIDAY A) Front Squat @ 31X1* 2x8 W/U Sets 4x10 Working + B) 4x12 @31X1 Sumo RDL R60sec + C) Emom x 10 MIn 20 Wtd Walking Lunges

SATRUDAY 9am Strength Saturdays E90s for 5 Sets Total A1) 20 Plank Up downs A2) 10 Db Supinated Curls @31x1 A3) 10 Bodyweight Tricep Extensions A4) 6-10 Chinups > Supinated RR + With a Partner Each doing a full set 50-40-30-20-10 Weighted Anchored Situps Plank Side Taps (can go together)

Saturday Community Class 30 Rounds for Time Teams of 3 30 RFT 150/125m Row 5 Burpees Over Rower 20 Mountain Climbers

SUNDAY MOVEMENT THERAPY


11am-12pm with Jess

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