Wednesday, September 21st


Fidgeting Feet May Keep Legs Healthy When Sitting -Futurity

Exercise for Better Memory -Time

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

A1) 3 sets of:
Deadlift x 4 reps (add 5-10 lbs to last week)
rest 30 seconds

A2) 3 sets of:
Box Piked Handstand Pushup x 5-10 reps
Rest 2 minutes

(1-2 AbMats are ok. From your knees is easier than from your toes. Sub 8-12 Seated Dumbbell Presses if you don’t have Boxed Pike HSPUs yet.)

5 Rounds for Time:
200 meter Farmer Carry, as heavy as possible    
20 Burpees 

The carry is to the alley and back into the gym. Choose a heavy kettle bell or dumbbell and carry it goblet style 100m out and 100m back. It should be challenging but not so heavy that you need to rest more than twice per trip. Do not drop the bells on the pavement!

A1) 3 sets of:
Deadlift x 4 reps @80% of 1 Rep Max
rest 30 seconds

A2) 3 sets of:
Strict Handstand Pushups x 5-10 reps
Rest 2 minutes

(1-2 AbMats are allowed for hasp as long as you’re getting some range of motion out of it. Otherwise, scale with box piked handstand pushups. If you can do 3 sets of 12 easily, then add a deficit. Rubber blocks and bumpers work well for this.)

*Superset means that you perform a set of exercise A (in this case the Deadlift) and then after a short rest, 30 seconds to a minute, you perform a set of exercise B (in this case the Strict Handstand Pushup). You then rest 2 minutes before returning to exercise A and continue in this fashion until all warm up and work sets are completed.Wednesday

B) 5 Rounds for Time:
200 meter Farmer Carry, as heavy as possible     
20 Burpees

The carry is to the alley and back into the gym. Choose a heavy dumbbell or kettlebell and carry it goblet style 100m out and 100m back. It should be challenging but not so heavy that you need to rest more than twice per trip. Do not drop the bells on the pavement. 

 

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