Monthly Archives: Feb 2015

Thursday, February 5th

Brittany Lee 158# Snatch Performance and Competition are in red Strength: Make up a lift from this week that you missed. Or.. 3 sets of: -Muscle up (progression) x 6 reps (Low rings, banded transitions, muscle downs ect.) Rest 90 seconds -Toe To...

Read more

Wednesday, February 4th

Quality Sleep Perhaps the single greatest culprit of fatigue is lack of quality sleep. Normal energy rhythm should rise and fall throughout the day – analogous to the cycles of the sun. Departure from this pattern, be it mid-morning or afternoon...

Read more

Tuesday, February 3rd

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is in pink Strength: A) Every 2 minutes, for 10 minutes (5 sets):  Segmented snatch deadlift ×3 reps (Pause for two seconds at mid shin, knee cap...

Read more

Monday, January 2nd

Performance Strength: A) Every 2 minutes, for 8 minutes (4 sets): Paused front squat – 3, 3, 3RM (Pause 2 seconds in the bottom) B) Every 2 minutes, for 10 minutes (5 sets): Row 30 seconds @80-90% 8 push press – build load per set WOD: On the...

Read more
Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531