Saturday | October 9th, 2021

COMMUNITY @ 9am
IN PAIRS:
5 rounds
40/30 Calorie Row*
40 Wallballs*
14 Bear Complex** (share work-alternate reps)
*One athlete will be working on the row, while the other is performing wall balls. They may switch as needed to complete the work, but may not move on to the Bear Complex until both movements are complete.
**Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push Press (may link movements)
***30 Minute Cap

WEIGHTLIFTING @ 10am
LIFT:
Pause Jerk + Jerk
*15 Minutes Building to Heavy
**Pause in Dip
SQUAT:
Build to a Heavy Double Back Squat
ACCESSORY:
3 x 6 Single Arm OH Reverse Lunge Steps, each arm (AHAP)

THE PUMP @ 11am
BENCH PRESS PROGRAM:
-6 x 4 @ 5-10# heavier than last week (Last week before going to 2s)
PUMP EMOMssssss (25 minutes total)
EMOM 6 of:
ODD: 5-10 Strict Pull-ups (or Ring Rows)
EVEN: 10-20 Push-ups
-rest 2:00-
EMOM 6 of:
ODD: 20 Bentover BB Rows
EVEN: 20 OH DB Tricep Extensions
-Rest 2:00-
EMOM 9 of:
Min 1: :40 of BB Curls
Min 2: :40 of Banded Tricep Ext
Min 3: :40 of Russian Twists

 

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