Wednesday, September 11

September 13, 2019

 

DELOAD WEEK:
Grabbing a buddy and performing a big workout we complete every year on September 11th to honor the lives lost in the terrorist attacks 18 years ago today in New York City.

MOBILITY
Banded Shoulder Distraction: 1-2 Minutes Each Side
Laying Front Rack Stretch: 1-2 Minutes
Straddle Stretch: 2 Minutes

ACTIVATION
15/12 Calorie Row
15 Kettlebell Swings (50/35)
12/9 Calorie Assault Bike
5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
1 Minute Spidermans + Reach

Barbell Warmup
3 rds of Bear complex empty bar

 

“Always Remembered” (Time)

Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (115/75)
2977 Meter Row “Cash-Out”

1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

 

"Always Remembered" is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City
The 2001 meter row represents the year.
The 4 rounds represents the four planes.
The 9 Rope Climbs represents the month.
The 11 Bear Complexes represent the day.
The 2977 meter row represents the lives lost.

SUBSTITUTIONS
Bear Complex
If you're not able to or are not comfortable bringing the bar behind your neck from overhead, complete the complex below:
1 Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

Rope Climbs
5:1 Pull-ups
3:1 Strict Pull-ups
2:1 Seated Rope Pulls
1:1 Half Rope Climbs

STIMULUS
We’ll grab a buddy and work hard for those who lost their lives 18 years ago today
This is a longer workout that takes between 35-45 minutes to complete
After completing the 2011 meter row, partners will work through the four rounds of rope climbs and bear complexes before finishing with the 2977 meter row
Teammates can split up the work however they see fit
1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press
The limiting factor on the barbell will likely be the push press or back rack push press
Choose a weight that you could complete 20+ reps unbroken when fresh
If teammates are using different weights, it's ok to use 2 barbells

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