Wednesday, October 5th

Choose to Fight Training -Think Tank

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

A) 5 sets of:
Deadlift x 2-4 reps
rest 60 seconds
Dumbbell Bench Press x 8 reps
rest 60 seconds

(If you want to build to a heavy single, start where you pulled a triple last week and go from there. Skip the DB Bench Press and just focus on the Deadlift)

B) 5 Rounds, Not For Time or 20 minutes
12 Russian Kettlebell Swings
12 Goblet Reverse Lunges 6 each leg
45-60 second Weighted Plank
6-12 Strict Handstand Push-Ups, or Dumbbell Presses

Use the same kettlebell for both movements and keep it relatively light. Feet wide in the plank. If you’re doing the Dumbbell Presses, then perform a Wall Walk or a Kick-Up (with a few second hold) after each set of presses.

A) 20 minutes to build to a 1 rep max Deadlift.

Max effort day. After a few warm up sets, attempt to set a new personal best on the Deadlift. As always, work to maintain a neutral spine and keep the bar over the middle of your foot.start around 90% and go from there.

B)  5 Rounds, Not For Time  or 20 minutes
12 Russian Kettlebell Swings
12  Goblet Reverse Lunges  6 each leg
45-60 second Weighted Plank
6-12 Strict Handstand Push-Ups, or Dumbbell Presses

Use the same kettlebell for both movements and keep it relatively light. Feet wide in the plank. If you’re doing the Dumbbell Presses, then perform a Wall Walk or a Kick-Up (with a few second hold) after each set of presses.

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