Friday, September 16th

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

C) 5 Rounds, Not For Time, or 20 Minutes:
65 meter Single Arm Farmer Carry, Left
65 meter Single Arm Farmer Carry, Right
270 meter Run

A) 2 sets of:
Back Squat x 6 reps @70%
Rest 2 minutes

B) 2 sets of:
Front Squat x 6 reps @70%
Rest 2 minutes

C) 5 Rounds, Not For Time, or 20 Minutes:
65 meter Single Arm Farmer Carry, Left
65 meter Single Arm Farmer Carry, Right
270 meter Run

The carries are to the alley then back to the gate with the opposite arm. The runs are to the stop sign then back to the door then back to the gate. Go medium-heavy on the carries with the goal of doing them unbroken with minimal rest on the transition. Try starting around 70/53 lbs you may want heavier. Please do not drop the Kettlebells/Dumbbells on the pavement. If you’re feeling it, then push the pace on the runs. Otherwise use them as active rest.

3 sets of:
Standing Calf Raises x 15 reps (can load with bar on back)
Rest 60 seconds
GHD Hip Extensions x 15-25 reps
Rest 60 seconds 

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