Bubble Butt Work
We got a chance to work on a very interesting and pretty cool new complex of movements at the gym today: the BB complex.
I’m going with Bubble Butt (BB) Complex because, after working on this, you know your posterior chain is going to get strong and round baby!
Warm Up:
Kang Squats
Mobility:
External rotation with the PVC pipe
Max Effort:
BB Complex
1 Squat Clean ->
3 Front Squats ->
1 Jerk (Push or Split) ->
3 Back Squats ->
1 Jerk (Push or Split) from behind the neck
1-1-1-1-1
The goal of this complex, like the Bear Complex, is to go as heavy as you can.
MetCon:
3x
15 Wall Balls 20 lb./14 lb.
15 Sit Ups
10 Deadlifts 135 lb./95 lb.
Fast and furious … just how we love it!
Great work by everyone today … enjoy your off-day tomorrow (or come down to Open Gym!) … and get out to enjoy some of this killer weather!