Monday, April 15th

LVL1 A) Three sets of:
Pause Bench Press x 8 reps
Rest 45 seconds
Single-Arm DB Row x 6-8 reps each arm
Rest 45 seconds
V-Ups x 10-15 reps
Rest 45 seconds

LVL2 A) 3 sets of:
 Paused Bench Press x 5 reps

2 second pause at the bottom. Build over the sets to a tough 5 either equal to or greater than last Wednesday.

LVL2 B) Drop to 75% of the heaviest weight for a max rep set, NOT paused

B) 10-9-8-7-6-5-4-3-2-1
Kipping Handstand Pushups
Sit-Ups
*200 meter run between rounds

*20 minute time cap. Scale the HSPU with Standing Strict OH press (35/20)

Training goal is to test your skill with the HSPU or strict press under fatigue. Your ability to keep HSPU together will be challenged by some midline work (sit ups) AND breathing hard (run). If HSPU feel great, do them unbroken. If you choose DB press, choose a HEAVY weight (you can do 5, but NOT 10). Spicy!

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