Tuesday, April 26th

 

 

Performance is in red, Competition is in blue, Accessory Work is in orange

A) Every 90 seconds, for 18 minutes (4 sets of each):
Station 1 – Romanian Deadlift (with DBs or BB) x 6 reps @ 3011
(stick to the tempo – 3 second descent)
Station 2 – Supine Ring Row x 8 reps @ 2111
(get as horizontal as possible)
Station 3 –Russian Step Up 20″ box x 8 reps/ leg (NO help from the trailing leg)
(increase load from last Monday’s sets of 10 reps)

B) AMRAP 12 Minutes:
2 Alternating DB or KB Snatches
2 Chest-to-Bar Pull-Ups
2 Burpees
4 Snatches
4 Chest-to-Bar Pull-Ups
4 Burpees
6 Snatches
6 Chest-to-Bar Pull-Ups
6 Burpees
8 Snatches
8 Chest-to-Bar Pull-Ups
8 Burpees

…Add 2 reps per round until the call of time. Score load and total reps completed.

A) 4 sets of:
Drop Snatch x 3 reps
rest 60 seconds (build quickly)

B) Every 2 minutes, for 16 minutes (8 sets):
High Hang Snatch + Hang Snatch + Overhead Squat

C) 12 minute AMRAP
2 Squat Snatches 135/95
2 Muscle-Ups
4 Squat Snatches 135/95
4 Muscle-Ups
6 Squat Snatches 135/95
6 Muscle-Ups
8 Squat Snatches 135/95
8 Muscle-Ups

…Add 2 reps per round until the call of time. Score load and total reps completed.
(Sub chest to bar pullups for muscle ups. The snatch should be fairly easy for you to move)

3 sets of:
Inverted Row x 6-10 slow
rest 60 seconds
Front leaning rest on rings x 60 seconds
rest 60 seconds 

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