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

*** If you are planning on following this programming please plan to come at the appropriate time, the Jerk work can be done with class, but otherwise the rest of the work should be done in the back room so as not to disturb class. There is On-Ramp at 6:45 so please be mindful and make sure the back space is clear before then. Thanks.

WOD:

1) Pause Front Squats: 7 sets of 1

Warm-up as needed. Rest 90-120 seconds between sets. Pause in the bottom of each rep for 3 seconds. These should be done with NO BOUNCE.

2) Pause Jerk Dips: 3 sets of 3

Warm-up as needed. Rest 60 seconds between sets. These should be done @ 100%+ of your 1RM Jerk. Pause in the bottom for 3 seconds of each rep. Goal is heavier than last week.

3) Split Jerk: 3 reps Every 2 minutes for 7 sets

Start around 60-70% of your 1RM Jerk. Build as heavy as deemed fit. Use blocks if you have them. Goal is heavier than last week.

4) 20 minute EMTOM: Odd, Muscle-ups, Even, 5 Double KB Snatch

Keep your reps consistent for the Muscle-ups, build as heavy as possible on the Double KB Snatch.

5) Rope Pull-ups: 4 sets of 8-10 reps

Rest 90-120 seconds between sets. These should be strict. Add load if able.

6) Single Arm Dumbbell Rows: 4 sets of 10/side

Rest 90 seconds between sets. Heavy as possible. Make sure these are STRICT. Goal is heavier than last week.

7) Face Pulls: 5 sets of 20

Rest 60 seconds between sets. Use a mini-band for these. Make sure you are pulling to the face, you should feel this in your upper back/traps. Make sure your shoulder blades are pinned back during this.

8) Hip Thrusts: 4 sets of 8

Rest 90 seconds between sets. Heavy as possible. Goal is heavier than last week.

9) Glute Hip Series: 3 sets

Rest 60 seconds between sets. Use a mini-band around your knees. One set consists of 10 Mini Squats, 10 Monster Walks F,B,L,R, 10/side Clam Shells, and 10 Glute Bridges.

10) Sled Drag: 400m @ Bodyweight

Focus on walking through your heels, keeping a steady pace, and using your posterior chain.

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

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