Wednesday, September 28th

Performance is in red, Competition is in blue,

A1) 3 sets of:
Deadlift x 3 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.)

B) 5 Rounds Not For Time, or 20 Minutes:
8 Single Leg Romanian Deadlift each leg, contra-laterally loaded
8 Dumbbell Bench Press, as heavy as possible.
8 Chin-Ups, as heavy as possible.

Use a modest weight on the SDRDLs and focus on staying engaged with the movement. Kettlebells work well for these. Work up to a challenging set of 8 on the other two movements, using bands or adding weight as appropriate on the Chin Ups

A1) 3 sets of:
Deadlift x 3 reps @85% 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.)

B) 5 Rounds Not For Time, or 20 Minutes:
8  Single Leg Romanian Deadlift each leg, contra-laterally loaded
8 Dumbbell Bench Press, as heavy as possible.
8 Chin-Ups, as heavy as possible.

Use a modest weight on the SDRDLs and focus on staying engaged with the movement. Kettlebells work well for these. Work up to a challenging set of 8 on the other two movements, using bands or adding weight as appropriate on the Chin Ups

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