Wednesday, June 1st

Barbell Safety Tips -WODprep

High School Junior Completes 7,000 Pull-Ups in One Day -Washington Post

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

No tempo this week but use a full range of motion and CONTROL. Stay tight and keep elbows in close to mimic the bottom of a dip. Perform 4 sets across to 1 rep shy of failure, then 1 max effort set to failure. Rest as needed between sets. Goal is to go heavier than last week and/or add reps. If you’ve been hanging around 12 reps still, then definitely go heavier.

B) On the minute, for 14 minutes
Minute 1: Overhead Squat x 3 reps
Minute 2: 3-5 strict chinups (scale up with chest to bar)

C) On the minute, for 14 minutes
Minute 1; 10 Deficit Deadlifts 135/95 (stand on 25 lb plate or black blocks for deficit)
Minute 2: 10-15 Wallballs 20/14

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

No tempo this week but use full a full range of motion and CONTROL. Keep these tight. Perform 4 sets across to 1 rep shy of failure, then 1 max effort set to failure. Kipping is allowed on the max rep set. Rest as needed between sets. Goal is to add total reps each week by increasing the reps on the sets across and/or the max set.

B) On the minute, for 14 minutes:
Minute 1: Drop Snatch + Overhead Squat
Minute 2: 1-3 Muscle Ups (Ring or Bar)

C) On the minute, for 14 minutes
Minute 1; 10 Deficit Deadlifts  195/135 (stand on 25 lb plate or black blocks for deficit)
Minute 2: 10-15 Wallballs 20/14

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