Monday, October 3rd

The Strongest Man in the World vs. The Fittest Man in the World- Super Training

Less Than 1 in 10 Teens Gets Enough Exericise -Harvard Medical School

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) 2 Rounds For Time:
20 Calorie Row
20 Toes-to-Bars
20 Box Jump Overs 24/20″

Sub volume or to Hanging Leg or Knee Raises or 50 Sit-Ups for the T2B as needed. For the Box Jump Overs , there is no extension requirement on top of the box. Two foot take-off is Rx’d.

A) 2 sets of:
Back Squat x 2 reps @ 70%
rest 60 seconds
Muscle Ups x 1-5 reps (scale with banded ring muscle up)
rest 60 seconds

B) 2 sets of:
Front Squat x 2 reps @ 70%
rest 60 seconds
Muscle Ups x 1-5 reps (Scale with Modified Muscle Up Negative x 3 reps (pause 2 seconds in each position: Support, Bottom Of Dip, Hang)
rest 60 seconds

C) For Time:
50 Calorie Row
50 Toes-to-Bars
50 Box Jump Overs 24/20″

Sub volume or to Hanging Leg or Knee Raises or 100 Sit-Ups for the T2B as needed. For the Box Jump Overs , there is no extension requirement on top of the box. Two foot take-off is Rx’d.

3 sets
Dumbbell Bench Press x 8 reps
Rest 60 seconds
Bent Over Barbell Row x 8 reps
Rest 60 seconds 

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