Wednesday, November 2nd

Time to Train -Starting Strength

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

A) 3 sets of:
Push Press x 10 reps (Build over the sets)
rest 30 seconds
Dumbbell Bent Over Row x 8-12 reps
rest 90 seconds

B) 5 Rounds, Not For Time
10 Deadlifts (At about 50% of 1 rep max)
5-10 Strict Toes-to-Bars
250m Jog (stop sign and back then alley and back)

A) 3 sets of:
Push Press x 10 reps    (Build over the sets)
rest 30 seconds
Dumbbell Bent Over Row x 8-12 reps
rest 90 seconds

Perform 3 sets of 8-12 reps. Use Week 1 as a guide. Aim initially to get 3 sets with perfect form and aim to increase either reps or load from week to week. Keep in mind that these are an accessory movement and you’ll get more out of them by performing the movement well than by heaving heavier dumbbells around with poor form. If you can finish the cycle with 3 perfect sets of 12 at your heaviest 10 from week one, you win! These are both arms at the same time. Keep these strict and avoid using momentum from your back and hips. Elbows finish close to the torso. Drop weight if you need to heave the dummbells.

B) 5 Rounds, Not For Time
10 Deadlifts (touch-and-go, at about 50% of 1 rep max)
5-10 Strict Toes-to-Bars
250m Jog   (stop sign and back then alley and back)

Top out the Deadlift weight at 225/155 and use a double overhead grip. As always, maintain a neutral spine. The Toes-to-Bars are written as strict but feel free to work on your kip if it needs it.

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