Wednesday, October 17th

By Travis Schliesser

Happy Birthday Allison!

Training Cycle Dates: W 10/17/18 – Su 12/9/18

Goals: This cycle we’re dedicating a regular training day (Wednesdays) to heavy unilateral training, utilizing varied dumbbell and kettlebell complexes (mixed with bodyweight exercises) in which the aim will be to work up to a heavy load for the day. Fridays barbell lift will be both the Back Squat and the Front Squat. The Olympic lifting focus will include complexes and isometrics with more time under tension, building on the positional strength developed last cycle. Mondays will continue to be the day on which longer and/or partner workouts will be programmed.

Breaking Down Delayed Onset Muscle Soreness -Breaking Muscle

A) 5 sets, progressively working up to a challenging load on the following complex:
7 Dumbbell Muscle Cleans
7 Dumbbell Front Squats
7 Dumbbell Push Presses

Only the thumb side globe of the dumbbell touches the floor for the Muscle Cleans. Use a proper front rack for the Front Squats. Control the dumbbells during the dip phase of the Push Press, finishing in a strong, stable overhead position. Please, no dropping the dumbbells from overhead!

B) For Time
Row 750 meters
Then, 15-12-9 reps of:
 Ring Dips

Rest 6 minutes and repeat.

Both sets are intended to be aggressive. Sub Jumping Pull-Ups or Ring Rows for Pull-Ups as needed. You should be able to complete sets of 5-10 Ring Dips unbroken. If you can’t, scale volume, use the matadors or sub Push-Ups as needed.

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