Monday, September 26th

14449839_1271860932838299_3972847219511809103_n———————————Travis Schliesser throwing stones at the Cascade Classic————————-

Performance is in red, Competition is in blue, Accessor Work is in orange, Links are in green

A1) 2 sets of:
Back Squat x 12 reps (add to last week)
rest 30 seconds
3-8 Toes To Rings
rest 60 seconds

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

C) 4 Rounds
Against a 2-minute running clock, perform the following:
Assault Bike 15/11 Calories
Max Reps of Dumbbell Front Squats
rest 2 minutes

A) 2 sets of:
Back Squat x 2 reps @ 70%
rest 60 seconds
Banded Ring Muscle Ups x 3 reps   (with a false grip)
rest 60 seconds

B) 2 sets of:
Front Squat x 2 reps @ 70%
rest 60 seconds
Modified Muscle Up Negative x 3 reps  (pause 2 seconds in each position: Support, Bottom Of Dip, Hang)
rest 60 seconds

C) For Time
Row 1000 meters
50 Russian Swings 70/53
25 Overhead Squats 135/95

(The barbell should be medium-heavy)

3 sets of:
Seated Dumbbell Press
Rest 30 seconds
Standing Calf Raise x 15 reps
rest 60 secodns

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