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

Pre Class:

1) Football Bar Bench Press Wide Grip: 10 x 60%, 10 @ 65%, 8 @ 70%, 8 @ 75%

Warm-up as needed. Rest 2-3 minutes between sets. If you don’t have a Football Bar go with a narrowish grip (pointer finger on the knurling) normal Bench Press.

2) Strict Press: 5 @ 60%, 5 @ 65%, 2×5 @ 70%

Warm-up as needed. Rest 2-3 minutes between sets.

3) Touch and Go Power Snatch: 5 reps Every 2 minutes for 7 sets

Warm-up as needed. Start around 60-70% of your 1RM Power Snatch. If your hands are beat up use straps if you have them. Build as heavy as deemed fit.

4) 4 +/- Power Cleans and 4 +/- Push Jerks: 1 Complex Every 3 minutes for 5 sets

Warm-up as needed. Start around 60-70% of your 1RM Power Clean and Push Jerk. The +/- denotes a change in rep scheme. Go up two reps on one movement, and down on the other based on your strengths/weakness. For example, I am bad overhead, so this would change to 2 T+G Power Clean and 6 Push Jerks. Goal should be to cycle/T+G as many of these reps as possible.

Class:

5) 3 rounds AQAP:

800m Run

40 Pull-ups

30 Handstand Push-ups

20 Deadlifts 275/185

Rest 5 minutes

Post Class:

6) Banded Pendlay Row: 4 sets of 8

Rest 90 seconds between sets. Build as heavy as possible. Use mini (purple) bands for this. Goal is heavier than lat week.

7) Ring Pull-ups: 5 sets of 5

Rest 90-120 seconds between sets. Heavy as possible.

8) Hollow Position: Accumulate 3 minutes

Keep track of total time and attempts to complete.

9) Sled Drag: 400m

Light. Focus on walking through your heels.

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

Post Results/Thoughts To Comments

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