Wednesday, August 10th

Yesterdays whiteboard

Performance is in red, Competition is in blue, Links are in green

A1) 3 sets of:
Bench Press x 5+ reps . (Go for max reps on third set)
rest 30 seconds

A2) 3 sets of:
Bent Over Row x 8 reps (add to last weeks load)
rest 2 minutes

B) One Set Max Rep Strict Bar Dips

C) 8 sets of:
Strict Modified Muscle Up x 1 rep 
Using a False Grip. Each Modified Muscle-up you will hold for 1 second in each position : Pull, dip, and static Hold. Every other week your hold will increase by 1 second. The lower the rings the easier the Muscle-up will be. Rings should ideally be set at chest height.

D) 3 sets of:
Ring Pushup or Modified Ring Pushups x 10 reps
rest 30 seconds
Barbell Rollouts x 10 reps
rest 60 seconds

E) 3 sets:
Assault Bike 60 seconds HARD
Rest 60 seconds

A) Every 2 minutes, for 16 minutes (8 sets):
Clean Pull + Clean + Jerk:
Perform singles of the complex at: 70%, 75%, 80%, 85%, 90%, 80%, 85%, 90% (of best C&J)

Go up to 90% if it’s feeling good, and if you feel like you’re in PR territory, then move up. If you’re not feeling great today, then go back to 80% and work up from there.

B) 8 sets of:
Strict Muscle Up OR Strict Modified Muscle Up x 1 rep
Using A False Grip.  Each Modified Muscle-up you will hold for 1 second in each position : Pull, dip, and static Hold. Every other week your hold will increase by 1 second. The lower the rings the easier the Muscle-up will be. Rings should ideally be set at chest height.

C) Strength Based Work
4-5 sets, not for time:
-5 Strict Handstand Pushups (go to a deficit if these are easy)
-7 Clean Grip Romanian Deadlift   (start 10 lbs heavier than last week and add 10 lbs each set)
-5 Weighted Dips on stationary bars
-5 Strict Toes To Bar
-5 Wall Walks

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