Strength: Bench Press
1x8 @ 65 %
1x8 @70 %
1x8 @75 %
1x8 @80 %
Bicep Curls 3x12
Tricep Ext 3x12
Conditioning:
4 Rounds
Each Round is:
12 Barbell Bear Complex (135/85)(115/75)(95/65)
Rest 1 Minute Between Rounds
If you're getting more than 7 reps within a minute, try going heavier
Bear complex = Squat clean + Thruster+ Back Rack Thruster (Fast)
(Power Clean, Front Squat, Push Press, Back Squat, Press..slow)
Strength: Â Bench Press 4x8 75% SuperSet: Bicep Curls: 3x12 Tricep Ext: 3x12 Conditioning: 4 Rounds Each Round is a 3min AMRAP 50 Double...
12/11 GAINZMAS : 1 Min max KBS (55/35) Conditioning: 5 Rounds Complete 7 Unbroken Sets of this complex: 1 Power Clean 1 Front Squat 1...
12/10 of GAINZMASS: 1min max burpees to plate Strength: Front Squat 4x8 @70% Conditioning: 6 Rounds 10 Deadlifts (225/155)(205/135) 6...
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