Monday, July 11th

In Depth with Rory Zambard- She Thrives

The Case for Eating Butter Just Got Stronger- Time

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green

A) 3 sets of:
Back Squat x 5+ reps (Add 5 lbs to last weeks load. All sets at the same weight. The 3rd set is max reps)
Rest 2 minutes

B1) 4 sets of:
Strict Dip x 6-12 reps
Rest 15 seconds

B2) 4 sets of:
Double Kettle Bell Front Rack Walking Lunge x 12 steps
Rest 60 seconds

C) On the minute, for 10 minutes:
Even: 6 Thrusters  (choose a weight that you can do unbroken for all 5 sets)
Odd: 30 second Max Rep Pushups (if you can’t touch your chest to the floor, use an abmat as a riser)

A) 3 sets of:
Back Squat x 6 reps (Heavier than last week)
Rest 2-3 minutes

B1) 3 sets of:
 Strict Dip x 6-12 reps
 Rest 15 seconds 

B2) 3 sets of:
Dumbbell Push Press x 12-15  TOUGH
Rest 3 minutes

C) On the minute, for 10 minutes:
Even: 6 Thrusters 115/75
Odd:  30 second Max Rep Strict Handstand Pushups

Not For Time
1-10 Pushups
10-1 Strict Toes To Bar

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