Friday – 121130

Happy Hour at Bryant and Lisann’s Friday night. Info on the board at the gym. You still have to come Saturday…

Saturday’s Schedule:
8:00-8:30 CubFit (Age 5-8)
8:30-9:30 Weighlifting (Open to Everyone)
9:30-10:30 WOD


HBBS: 1X10@60%, 1X10@65%, 1X8@70%, 1X8@75%


3 rounds for total reps of:

1 min ME Burpee Over-the-Box Jumps 24″ (touch on top required)
1 min ME C2B Pullups
1 min ME DB/KB Ground to Overhead 45/25#
*Rest 1 minute.


Front Squats: 1X5@60%, 2X5@65%, 2X5@70%

1) Every 15 seconds for 5 minutes (21 total reps):
1 Banded Deadlift @ 60% Bar Weight + 25% Band Tension

Notes: The bar should be loaded with 60% of the 1RM Deadlift. Band tension should equal 25% of 1RM at the top of the lift. Judging band weight and setup is explained in this DEMO VIDEO

2) Bench Press: 1X8 @ 70%, 1X5 @ 75%, 1X5 @ 80%, 1X3 @ 90%, 1X3 @ 95%, 1X3 @ 100% – based off 3RM, rest 60-90 seconds.

Notes: All reps must be performed with the hips (ass) in contact with the bench.




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