Monday, April 25th

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A1) 3 sets of:
Front Squat
Set 1: 5 reps
Set 2: 5 reps
Set 3: Max Reps
(Add 5-10 lbs from last weeks weight. If you got 10 reps or less on your max rep set, add 5 lbs. If you go over 10 reps, add 10 lbs)
Rest 30 seconds

A2) 10 Month Position Barbell Press x 10 reps
rest 60 seconds

B) 3 Rounds for Max Reps:
1 Minute Max Cal Assault Bike
1 Minute Rest
1 Minute Max Dumbbell Thrusters
1 Minute Rest
1 Minute Forearm Plank
1 Minute Rest

Bike hard! Load the Thrusters heavy enough so that you’ll probably need to break up them up into at least 2 or 3 sets

A) 3 sets of:
Front Squat x 4.4.4 rest 20 seconds between clusters
Rest 2 minutes
(Add weight to last weeks load. Use the same weight for all sets)

B) 4 Rounds for Max Reps:
1 Minute Max Cal Assault Bike
1 Minute Rest
1 Minute Max Dumbbell Thrusters
1 Minute Rest
1 Minute Forearm Plank
1 Minute Rest

(Bike hard! Load the Thrusters heavy enough so that you’ll probably need to break up them up into at least 2 or 3 sets.)

4-5 sets of:
Russian Dip x 1-5 reps
rest 
False Grip ring kip x 8-10 kips
rest 

 

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