Wednesday, October 26th

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

A) 3 sets of:
Press x 10 reps
Rest 30 seconds
Dumbbell Bent Over Row x 10 reps
Rest 90 seconds

(Build to a heavy set of 10 after 2 or 3 warmup up sets. And build over the 3 work sets. Keep DB Row strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave.

B) Every 3 minutes, for 21 minutes (7 sets):
20 Double-Unders
10-15 Perfect Push-Ups
5-10 Chest To Bar Pull-Ups

(The goal is to do the reps fast and unbroken and remain consistent in your times. Record fastest and slowest times. Sub 50 singles and Banded or Jumping Pull-Ups as needed)


A)  3 sets of:

Press x 10 reps
Rest 30 seconds
Dumbbell Bent Over Row x 10 reps
Rest 90 seconds 

(Build to a heavy set of 10 after 2 or 3 warmup up sets. And build over the 3 work sets. Keep DB Row strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave.

B) Every 3 minutes, for 21 minutes ( sets):
20 Double-Unders
10-15 Perfect Push-Ups
5-10 Chest To Bar Pull-Ups

(The goal is to do the reps fast and unbroken and remain consistent in your times. Record fastest and slowest times. Sub 50 singles and Chin Over Bar, Banded or Jumping Pull-Ups as needed)

5 sets of:
4/2 Strict Ring Dips x Max Rep Kipping   (4 male/ 2 female)
rest 90 seconds 

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