* Pure Pharma Products why you should take them and how to order HERE

**Bring a Friend Workout Friday, October 3rd at 5:45 PM

Pre Class:

1) Halting Jerk: 4 sets of 5

Warm-up as needed. Rest 90-120 seconds between sets. No blocks, this should be more technique focused, so keeps the lifts clean and bring the bar back down to the rack position each rep. Hold the bottom of each dip for 3 seconds. Goal is heavier than last week.

2) Deficit Clean Deadlift: 4 sets of 3

Warm-up as needed. Rest 90-120 seconds between sets. Work at 100%+ of your 1RM Clean. Use straps if you need them/have them. Deficit should be about 2″ (Olympic 45lb Competition Bumper). Make sure you trace the movement pattern of a Clean when doing these, don’t just perform a normal Deadlift, and put the bar back down in the same way you pick it up. No going limp noodle and just letting it fall with your hands still on it. Only work as heavy as you can maintain your back position. Goal is heavier than last week.

3) Low Hang Clean: 5 sets of 1.1.1

Warm-up as needed. Rest 2-3 minutes between sets. Work as heavy as possible, your 4 not maximal sets should be within 80% of the days heaviest. Each rep should be a Deadlift, then bring the bar down to the low hang, a few inches of the floor, and perform a full Clean. Drop the bar and reset between reps. Goal is heavier than last week.

Class:

4) Back Squat: 10 @ 60%, 10 @ 65%, 8 @ 70%, 8 @ 75%

Warm-up as needed. Rest 90-120 seconds between sets.

5) Front Squat: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 90-120 seconds between sets.

6) AQAP:

21 Dumbbell Hang Squat Clean Thruster 50/35

400m Run

15 Dumbbell Hang Squat Clean Thruster 50/35

400m Run

9 Dumbbell Hang Squat Clean Thruster 50/35

400m Run

Post Class:

7) Single Leg KB Deadlift: 3 sets of 12/side

Rest 90 seconds between sets. Heavy as possible.

8) Hip Extension: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

9) Dog Sled Sprints: 6 x 50m

Rest 60 seconds between sets.  Load so that this is about a 30 second effort.

10) Reverse Hyper: 3 sets of 20

Rest 90 seconds between sets. Heavy as possible.

For results post detailed weights, reps, times, thoughts, etc. for all work completed.

Post Results/Thoughts To Comments

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