Wednesday, May 24th

The gym will be closed Saturday, May 28th. Classes will be normal on Monday.

Performance is in red, Competition is in blue, 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

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.

B) On the minute, for 30 minutes:
Minute 1: 3 Man Makers
Minute 2: 10/15 Calorie Row
Minute 3: 15 second side plank, each side

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) 5 sets of:
Back Squat x 2 reps
rest  2 minutes

B) On the minute, for 15 minutes:
Minute 1: Back Rack Lunge x 5 reps each side 135/95
Minute 2: 3-5 Muscle Ups (Ring or Bar)
Minute 3: 20 Suitcase Deadlift with kettlebells

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