Monday, September 19th


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                                        Five individuals, two teams, two days. This weekend in Seattle!!

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

A1) 2 sets of:
Back Squat x 12 reps  (add to last week)
rest 30 seconds
3-6 Toes To Bar
rest 60 seconds 

B) 2 sets of:
Front Squat x 8 reps   (add to last week) 
rest 30 seconds
3-6 Strict Pullups (could be on rings)
rest 60 seconds

A) 2 sets of:
Back Squat x 2 reps @ 70%
rest 60 seconds
1 skin the cat
1 toes to rings
1 pull up
1-3 Kipping ring muscle up
rest 60 seconds

(if you can do all of these EXCEPT muscles ups, then after the pullup drop down and do 3  muscle up transitions on low rings or jerk blocks. If you can’t do any of these then do the “Performance” work)

B) 2 sets of:
Front Squat x 2 reps @ 70%
rest 60 seconds
1 skin the cat
1 toes to rings
1 pull up
1-3 Kipping ring muscle up
rest 60 seconds

C) 3 Rounds for Time:
21 Thrusters 95/65
400m Run
Rest 3 Minutes

The goal is to do the sets of 21 Thrusters unbroken.

3 sets of
Max Effort Support Hold on rings 
r
est 90 seconds

(this could be done on stationary bars as well)

 

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