Monday, October 31st

De-stress Training -Think Tank

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

A) On the minute, for 6 minutes:
Hang Squat Clean x 1 rep
(use a weight you can move with ease. Use this as a warmup to front squats)

B) 3 sets of:
Front Squat x 5 reps
(Build to a 5 rep max)
Rest 30 seconds
Strict Chin Ups x 5 reps
Rest 90 seconds

C) For Time
60 Burpees
50 Wallballs 20/14
40 Push Press

(Rx the Push Presses at 50% of body weight. Or use dumbbells and take 45% bodyweight (total, between the dumbbells).

A) On the minute, for 6 minutes:
Squat Clean x 1 rep @ 75%
(Quickly build to 75%. Use this to get warmed up for front squats)

B) 3 sets of:
Front Squat
3 reps @ 70%
3 reps @ 80%
3+ reps @ 90%
rest 2 minutes

These percentages are based on your Training Max (or TM). The final set (the 85% set this week) is done for max reps, stopping 2 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.

C) For Time:
60 Burpee Box Jumps 24/20
50/40 Calorie Row
40 Push Presses

Rx the Push Presses at 50% of body weight. Or use dumbbells and take 45% bodyweight (total, between the dumbbells).

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