Author page: thorbeckes

Monday, December 21st

“Performance” A) 5 sets of: Back squat x 3-4 reps Rest 2-3 minutes B)3 sets of: Push press x 5 reps at 90% of last week’s 5 rep max Rest 2 minutes C)3 sets of: Walking Lunge Steps x 10 each leg (load with Dumbbells) Rest 90 seconds-2...

Read more

Saturday, December 19

“Performance” 3 sets of: A1) Incline DB bench press ×8-10 reps Rest 30 seconds A2) Single Arm Dumbbell Row x5-6 reps each arm Rest 30 seconds B) Every 5 minutes, for 20 minutes (4 sets) For Times 9-7-5 Dumbbell Thrusters 30/15 Box...

Read more

Friday, December 18th

“7 Reasons to start your day with lemon water”– Cleveland Clinic “Bed Spaghetti, Everyone Eats Alone” “Performance” A) 3 sets of: Romanian Deadlift (RDL) x 12, 10, 8 reps Rest 2-3 minutes B) 5 sets of...

Read more

Thursday, December 17th

“Performance” and “Competition” A) 3 sets of: Strict Press Set 1: 5 reps @55% Set 2: 5 reps @65% Set 3: Max Reps @75% Rest 2 minutes B) 4 sets of: Muscle Snatch x 3 reps Rest 90 seconds C) A/B Partener Workout. Alternate...

Read more

Tuesday, December 15th

“Performance” A) 3 sets of: Snatch-Grip Deadlift × 8-10 reps (build from loads last week) Rest 2 minutes 4 sets of: B1) Ring Rows x Max Rep (feet on 20″ box or bench) Rest 30 seconds B2) Farmers Carry x 100ft Rest 2 min C) On...

Read more

Saturday, December 12th

Treat this as an “Event Day”. You have exactly 60 minutes to complete the following three events. Use the entire 60 minutes! Rest as needed between workouts. Warmup and get after it! Spend your time wisely between events on recovery...

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