Wednesday, April 27th

Dips: The Upper Body Squat – T-Nation

Understanding Training Stressors -Training Think Tank

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

A) Every 2 1/2 minutes, for 5 sets:
Tempo Close Dumbbell Bench Press 32X1 (if you have dips, you may do dips instead)
4 sets x 6-12 reps
1 set x Max Reps

B) 5 Rounds for time
12 Wall Balls 20/14
12 Box Jumps (step down)

C) 400 meter walk with hip circle around mid thigh

Perform 4 sets across to 1 rep shy of failure, then 1 max effort set to failure. Start with a load that feels almost easy for 12 reps. Keep elbows in close to mimic the bottom of a dip.

A) Every 2 1/2 minutes, for 5 sets:
Tempo Dips (rings) @ 32X1 tempo
4 sets x 6-12 reps STRICT
1 set x Max Reps

Perform 4 sets across to 2 reps shy of failure, then 1 max effort set to failure. Perform a full range of motion on all reps.  Goal is to add total reps each week by increasing the sets across and/or the max set.

B) 7 minute AMRAP
21-15-9
Strict Handstand Puhups
Chest To Bar Pullups
(if you finish the 9 pull-ups, go back to 21 hspu)

Rest until fully recovered

C) For Time  *9 minute time cap
12-9-6-3
Back Squat 225/155
Calorie Assault Bike
(if you want to spice this up, take the barbell from the floor)

3 sets of
Kneeling single leg extension x 10-15 reps SLOW
rest 60 sec
Plate loaded seated chest press x 12,10,8  @31X1
rest 60 sec

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