Tuesday, June 20th

Performance is in red, Competition is in blue, Accessory Work is in orange

A) Every 90 seconds, for 15 minutes (10 sets):
Deadlift + Hang Power Clean + Front Squat + Push Jerk

B) For Time
20 Push Presses 95/65
20 Pull-Ups
200m Run
10 Push Press 95/65
10 Pull-Ups
200m Run
20 Push Presses 95/65
20 Pull-Ups
200m Run

The Push Press load should be light today and unbroken on the fast end. Scale for Pull-Ups is Jumping Pull-Ups or Banded Kipping Pull-Ups as they should also be completed quickly.

A1) 3 sets of:

Bench Press x 12 reps (any grip. 12s again next week, so start light enough to add weight next week)
rest 30 seconds

A2) 3 sets of:
Bent Over Row x 12 reps
rest 2 minutes

(In both cases, keep these light enough to perform strictly and with solid form. Don’t let these turn into an ego exercise. Really think about the movement rather than the weight moved)

*Superset means that you perform a set of exercise A (in this case the Bench Press) and then after a short rest, 30 seconds, you perform a set of exercise B (in this case the Barbell Bent-Over Row). You then rest a short period before returning to exercise A and continue in this fashion until all warm up and work sets are completed.

B) For Time
20 Push Presses 95/65

20 Pull-Ups
200m Run
10 Push Press 95/65
10 Pull-Ups
200m Run
20 Push Presses 95/65
20 Pull-Ups
200m Run

The Push Press load should be light today and unbroken on the fast end. Scale for Pull-Ups is Jumping Pull-Ups or Banded Kipping Pull-Ups as they should also be completed quickly. The Push Press and Jerk rack positions are the same. Read this article.

A) Not For Time
10-1 Strict Handstand Pushup
1-10 Abmat or GHD Situps 

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2020 Borst Ave., Unit 2 Centralia, WA 98531