Monday, September 12th

 

Six Observations from a Masters Athlete -NYWA

Ask a Swole Woman: Soreness and Notebooks -The Hairpin

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

A1) 2 sets of:
Back Squat x 12 reps
rest 30 seconds
Waiters Walk x 30 meters each arm
rest 30 seconds

B) 2 sets of:
Front Squat x 8 reps
30 seconds
Ring Row x 8-10 reps with 2 second pause at the top
rest 60 seconds

C) Every minute, on the minute, for 16 minutes:
Even minutes – 30 seconds of Rowing (for meters)
Odd minutes – 14 Alternating Reverse Lunges + 1-3 Strict Ching ups
(load the lunge with kettle bells of dumbbells)

A) 2 sets of:
Back Squat x 2 reps @ 70%
rest 60 seconds 
1-3 Ring Dips + 1 Negative Muscle Up + 1-3 Kipping Muscle Ups
rest 60 seconds 

B) 2 sets of:
Front Squat x 2 reps @ 70%
rest 60 seconds 
1-3 Ring Dips + 1 Negative Muscle Up + 1-3 Kipping Muscle Ups
rest 60 seconds

(Scale the muscle ups with low rings or 1-3 scaled strict pull-ups if you dont have a pullup)

Every other exposure is a de-load so these should feel light.

C) 10 minute AMRAP
10 Power Snatches 95/65
10 Burpees 

5 sets of:
Single arm Kettlebell or Dumbbell row x 10 reps
no rest just keep switching arms

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