WEEK 10 - OLYMPIC LIFTING OR BENCH PRESS AND ABS

 Some of the 16:45 crew with some weighted lunges and ball slams.

Some of the 16:45 crew with some weighted lunges and ball slams.

Snatch -- heavy single then 3x1
Clean and jerk -- heavy single then 3x1

OR

Bench press 8x3 @ 60%

Banded glute bridges 3x12 @ 70% of squat

4 rounds - 1 minute at each station
Knees to elbows
Crunches
Dead bugs
Ab wheel
Rest 1 minute

5 Ways Your Squad Can Really Help You With Your Fitness

Mercury Strength and Conditioning

Mercury Strength and Conditioning, 550 Cataraqui Woods Dr, Kingston, ON, K7P 2Y5, Canada