The Grind

Jan 3rd Friday

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Happy Friday Friends! We are working not for time today, focused on quality, challenging ourselves at each exercise, and lifting HEAVY! Take 5:00 after warm-up to progressive load/warm-up the Bench Press to 80-85% 1RM. Then, stick with the same weight for 3 reps throughout all 5 Rounds (this should be TOUGH especially the final 2 sets). At the end of each round, make sure to take 1-2:00 rest before BP to make sure we’re fully recovered.

Up to 5 Rounds:

Level 1
3 Bench Press @ 80-85% 1RM 5 Eccentric Pull-Ups (5s down) 8 SL Kickstand KB Deadlifts (Per side) 10 Slant Board Goblet Squats 2 TGUs (Per side) 2 Plate Push

Ring Rows

Up to 15#

BW

Progressive

Jumping/Bands

18/20#

Up to 10#

Jumping/Bands

25/26/35#

12/15/18#

Bands

44/53#

20#+

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