Friday, August 26th

Brooke Wells & Friends Squatting- Super Training

Buns of Steel: Are Your Glutes Working Properly? -Break Parallel

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

A) 2 sets of:
Back Squat x 5 reps   (start light enough to add weight throughout the cycle)
rest 30 seconds
Strict Dip x 4-8 reps SLOW and as deep as possible
rest 60 seconds

B) 2 sets of:
Front Squat x 3 reps  (start light enough to add weight throughout the cycle)
rest 30 seconds
Tempo Pushup x 4-8 reps with 2 seconds pause in the bottom
rest 60 seconds

C) 5 Rounds For Time
Row 20/15 Calories
10 Thrusters 75/55
(avoid slamming the bars in an effort to save the 10’s)

A) 2 sets of:
Back Squat x 3 reps @70%
rest 30 seconds
Strict Tempo Ring Dip x 4-8 reps with 2 seconds pause at the bottom
(strength is gained in the range that it’s trained. Make sure you go as deep as you land in a muscle up)
rest 60 seconds

B) 2 sets of:
Front Squat x 3 reps @70%
rest 30 seconds 
Tempo Ring Pushup x 4-8 reps with 2 seconds pause in the bottom
rest 60 seconds

C) 5 Rounds For Times   AGGRESSIVE PACE
Assault Bike 20 seconds HARD
10 Power Snatches 75/55
10 Burpees Over The Bar
Rest 3 minutes
(Bike as hard as possible for 20 seconds. Snatches should be very light and fast. If you think you don’t need the 3 minute rest you didn’t go hard enough. Avoid slamming the bars in an effort to save the 10’s. Run Heats)

3 sets of:
Bulgarian Split Squat x 8 reps each leg
rest 90 seconds 

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