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PUMP Cycle 2: Week 2

14
Aug

PUMP Cycle 2: Week 2

Midcoast CrossFit – PUMP

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Metcon (No Measure)

Warm-Up

Every 30 Seconds For 5 Minutes Alternating Movements

Movement 1: 10 Jumping Lunges

Movement 2: 5-7 Scap Push-Ups

Then

Every 30 Seconds For 5 Minutes Alternating Movements

Movement 1: 4-6 Deadbugs

Movement 2: 15-20 second bar hang

Activation

2 Rounds

15 Lateral Plate Raises (1#) Palms Down

15 Lateral Plate Raises (1#) Palms Up

15 second Lateral Plate Raise Hold Thumbs Up

Strength

Metcon (No Measure)

STATION 1 (20 minute Time Cap)

4 Sets

A1: Seated Rear Delt Fly x 8-10 Reps

Rest 30 seconds

A2: Side Lateral Dumbbell Raises x 8-10 Reps

Rest 30 seconds

A3: Seated Dumbbell Z Press x 8-10 Reps

Rest 30 seconds

A4: Kettlebell Shrugs x 15-20 Reps

Rest 90 seconds

STATION 2 (20 Minute Time Cap)

4 Sets

B1: Close Grip Bench Press x 8-10 reps

Rest 30 seconds

B2: Barbell Skull Crushers x 10-12 reps

Rest 30 seconds

B3: Close Grip Banded Pulldown x 15-20 reps

Rest 30 Seconds

B4: Alternating DB Bicep Curl x 20 Reps

Rest 90 seconds

Core Work

Metcon (No Measure)

4 Sets

12 Half Turkish Get-Ups (Left)

12 Half Turkish Get-Ups (Right)

30 second hollow hold

Rest 60 seconds

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