Thursday, November 1, 2018 - Train8nine
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Thursday, November 1, 2018


Thank you for a fun Spirit Week!  Hope everyone had a fun and safe Halloween!

I think we can all agree that Coach Mikey won Halloween!

Lift 8N

8 x 2 Banded Deadlifts @ 70% of 1RM
*These are meant to be fast so make sure to explode off the floor.  Reps should NOT be performed tap and go. Reset after the first rep.  

5 x 1 Bear Complex (Squat Clean Thruster to Back Squat Thruster)
*Take the the five sets to work up to your working Metcon weight. Ex: 45, 65, 95, 115, 135


Metcon (IL4 on run, IL5 on Bear Complex)

“Bear Grylls”

In 7 minutes…

400 meter run

then remaining time…

AMRAP Bear Complex

*Novice: Dumbell Man Makers
(DB push-up, L row, R row, squat clean thruster)

Elite: 135 / 95
Rx: 95 / 65
Scaled: 75 / 50

Post total reps completed to whiteboard.

Lift 8N: Supplement Work (on your own)

Banded Leg Curls
3 x 30 – 50