Wednesday, June 21st

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


A1) 3 sets of:

Bench Press x 5+ reps (start light enough to add weight throughout the cycle. Go for max reps on third set)
rest 30 seconds

A2) 3 sets of:
Bent Over Row x 8 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) On the minute for 21 minutes
Minute 1: Stationary Back Rack Lunge x 6 steps each leg
Minute 2: Nose and Toes Handstand Hold x 30-45 seconds
Minute 3: American Swing x 15 reps

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

B) Complete the following for max rep
Station 1: Inverse Tabata Press 135/85

Rest 2 minutes 

Station 2: Inverses Tabata Back Squat 235/145

Rest 2 minutes

Station 3: Inverse Tabata Deadlift 315/225

*An inverse Tabata is 10 seconds of work followed by 20 seconds of rest for 8 rounds.  Complete station one, then complete station two and finish with station three

For Time
5-10-15-20-25-30-25-20-15-10-5
Unbroken Double Unders

Phone: 360-219-7173
2020 Borst Ave., Unit 2 Centralia, WA 98531