Friday, September 9th

4 Grip-Strength Exercises Borrowed from Rock Climbers- BarBend

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 (heavier than last week)
Rest 2 minutes 

B) 2 sets of:
Front Squat x 3 reps (heavier than last week)
rest 2 minutes

B) Every minute, on the minute, for 20 minutes (5 sets):
Minute 1 – 30 seconds of Assault Bike (for calories)
Minute 2 – 30 seconds of Russian Kettlebell Swings
Minute 3 – 30 seconds of Dumbbell Push Press
Minute 4 – 30 seconds of Push-Ups (Perfect)

A) 2 sets of:
Back Squat x 5 reps @70%
Rest 2 minutes

B) 2 sets of:
Front Squat x 5 reps @70%
Rest 2 minutes

C) Row 1000 meters
50 Air Squats
30 Hang Power Cleans 155/105

3 sets of
Standing Calf Raises x 15 reps (toes on a plate, heels hanging off)
rest 30 sec
Weighted Ankle Dorsiflexion x 12 reps
rest 30 sec
GHD Hip Extension x 12 reps
rest 30 sec

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