Workout 10/15/21

Strength:

9×3 speed banded bench press

@50% 1RM 

30” rest between sets

Red + 200 org -200

*3×3 narrow / 3×3 regular / 3×3 wide

1×5 top set reg grip 

Starts at 70% 

+30lb this week

Metcon:

For time:

18’ AMRAP

9 hang power snatch 95/65

9 MB push ups

18 MB russian twist 20/14 (single count)

Power Hour:

“Bear Complex”

5 Rounds For Load

Complete 7

Unbroken Sets of this Barbell complex:

                   1 Power Clean

                   1 Front Squat

                   1 Push Press

                   1 Back Squat

                   1 Push Press

Accessories:

3×8 1 ½  bench press

3×12 close grip pull ups 

4×12 parallel bars deficit push up 

4×12 inverted barbell row

4×1’ weighted Plank 45/35

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