Friday, October 28th

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

A) 3 sets of:
Back Squat x 5 reps
rest 30 seconds 

Russian Swings x 20 reps
rest 60 seconds 

(Warm up and perform 3 medium-havy sets of 5 reps)

B) 5 Rounds, Not For Time, or 20 minutes
-60 meter 1 Arm Farmer Carry (length of rig twice. 2 times left, 2 times right. As Heavy As Possible)
-5-10 Strict Chin Ups (if 5 sets of 10 is easy then add weight)
-60 second Weighted Front Leaning Rest Hold (Top of a Push-Up. Not on the rings)

(Use kettle bells or dumbbells for the carries. If you don’t have 5 Strict Pullups, then scale with a band that makes 5 reps very tough AND perform a 5-10 seconds Chin Over Bar Hold)

A) 3 sets of:
Back Squat 
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: 5+ reps @85%
rest 2-3 minutes between sets
(this reads as 3 total sets)

These percentages are based on your Training Max (or TM). The final set (the 85% set this week) is done for max reps, stopping 1 shy of failure. The goal is between 8 and 15 reps. If you fail at fewer than 8 reps, then reduce your TM by 10%. If you get to 20 reps, then increase your TM by 10%. Read more about the 5/3/1 here, and use this calculator if you don’t have a true 1RM.

B) 5 Rounds, Not For Time, or 20 minutes 
-10 Back Squats     (not very heavy, try around 50 or 55%)
-60 meter 1 Arm Farmer Carry     (length of rig twice. 2 times left, 2 times right. As Heavy As Possible)
-5-10 Strict Chin Ups      (if 5 sets of 10 is easy then add weight) 
-60 second Weighted Front Leaning Rest Hold     (Top of a Push-Up. Not on the rings)

(Use kettle bells or dumbbells for the carries. If you don’t have 5 Strict Pullups, then scale with a band that makes 5 reps very tough AND perform a 5-10 seconds Chin Over Bar Hold)

4 sets of:
Back Extension x 10-20 reps
rest 45 seconds 
Dumbbell External Rotation x 8-10 reps
reset 45 seconds 

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2020 Borst Ave., Unit 2 Centralia, WA 98531