Monday, February 1st

image

image

image

———————————————————Luke and Sara take 2nd at the Chaos in the Capital!———————————–

Performance is in red, Competition is in blue, Accessory Work is in orange, Optional Conditioning is pink, Links are in green.

Yesterdays Whiteboard: Snatch, Bench, Row

The Front Squat with Mark Rippetoe – YouTube

A) 3 sets of:
Pause Back Squat
Set 1: 5 reps
Set 2: 3 reps
Set 3: 2 reps
Rest 2 minutes
(All sets tough)

B) 3 sets of:
Press x 10 reps
Rest 90 seconds

C) 3 sets oF
Bent Over Barbell Row x 6-8 reps
Rest 30 seconds
Waiters Walk x 30 meters each arm (rig down and back)
Rest 30 seconds

D) In teams of two, with one person working at a time, complete as many reps as possible of:
5 Minute AMRAP of Box Jumps (step down) 24/20
4 Minute AMRAP of Bar Facing Burpees
2 Minute AMRAP of Thrusters 75/50

“Competition”
A) 6 sets of:
Back Squat @30X0
Set 1: 3 reps
set 2: 2 reps
set 3: 1 rep
set 4: 3 reps
set 5: 2 reps
set 6: 1 rep
Rest 2-3 minutes between sets
(second 3,2,1 heavier than first)

B) In teams of two, alternate rounds of:
Every 30 seconds, for 6-8 minutes:
Hang Power Clean x 5 reps 135/95, 155/115 (above knee)

C) In teams of two with one person working at a time, partition the reps as needed:
3 rounds for time
Row 60 or Bike 40 calories
30 Hang Squat Cleans 95/65, 135/95
30 Bar Facing Burpees
30 Pullups (chest to bar)

At least 3 hours before or after the primary work
8 sets of:
Row 250 meters
Rest 1:15

Rest 8 minutes

8 sets of:
Row 250 meters
Rest 1:15

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