Mon, Aug 19, 2019

Warm-up
• 20 cal Air Bike

12-10-8 reps:
Mountain Climbers
Jumping Air Squats

3 rounds:
• 20 sec Pec Stretch w/ Band Right
• 20 sec Pec Stretch w/ Band Left
• 20 sec Side Lunge Stretch Right
• 20 sec Side Lunge Stretch Left

Strength (Texas Method 4.1)
Back Squat
• 5 sets of 5 reps at 90% of 5RM 3.3

Bench Press
• 5 sets of 5 reps at 90% of 5RM 2.3

Conditioning
Bear Attack!
5 rounds for time:

• 7 Bear Complex Reps 95/65#
• 5 Pull-ups
• 3 Chest-to-bar Pull-ups
• 1 Bar Muscle Up

1 Bear Complex Rep = 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press – or – 1 Cluster + 1 Back Squat + 1 Push Press

Scaled option:
5 rounds for time:
• 7 Bear Complex Reps 55/35#
• 9 Supine Barbell Rows
• 3 Dips on Boxes