Tuesday, September 20th

Yesterdays Whiteboard

Learning to Enjoy Competitions -Training Think Tank

Performance is in red, Competition is in blue, Links are in green

A) 4 sets of:
3 Hang Power Snatch + 6 Alternating Overhead Reverse Lunges   (3 each leg)
Rest 60 seconds
Weighted Plank Hold x 60 seconds
Rest 60 seconds
Single Arm Dumbbell External Rotation x 8 per arm
Rest 60 seconds 

B) 5 Rounds, Not for time, or 20 minutes
5 each leg Barbell Front Rack Reverse Lunges Lunges
10 Strict Toes-to-Bars, Hanging Leg Raises, Hanging Knee Raises, Abmat Situp
20 Calorie Row or 10 Calorie Assault Bike

Do all Lunges on one leg then switch sides. Bar comes off the floor. Go as heavy as possible. Choose an option that allows you to go unbroken on the Pull-Up bar. Sprint the calories on the erg or bike.

A) Every 2 minutes for 20 minutes (10 sets):
Power Snatch + Hang Squat Snatch + Snatch Balance

B) 5 Rounds, Not for time,  or 20 minutes
5 each leg Kettlebell or Dumbbell Front Rack Walking Lunges
10 Strict Toes-to-Bars, Hanging Leg Raises, Hanging Knee Raises, Abmat Situp or GHD Situp
20 Calorie Row or 10 Calorie Assault Bike

Go as heavy as possible on the lunges. Choose an option that allows you to go unbroken on the Pull-Up bar. Sprint the calories on the erg or bike.

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2020 Borst Ave., Unit 2 Centralia, WA 98531