Monday, November 7th

Repurposing Recovery Day -Starting Strength

Performance is in red, Competition is in blue, Accessory Work is in orange, 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 Dip x 5 reps
Rest 90 seconds

C) 12 minute AMRAP
10 Calorie Row
3 Chest To Bar Pullups 

Make the pull-ups tough even if it means you have to do 3 singles. The standard is your chest physically making contact with the bar. 

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
5 reps @ 75%
3 reps @ 85%
1+ reps @ 95%
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 1 shy of failure.

C) 12 Minute AMRAP
10 American Swings 70/53
1-3 Bar Muscle Ups

The swings should be on the heavy end for you and are Rx’d as American. Perform between 1 and 3 Muscle Ups. Whatever reps you choose stick with it throughout the workout. Scale to Jumping Muscle-Ups or Floor-Assisted Ring Transitions (add the Dip if you’re able to) as needed.

5 sets of:
10 Double KB Front Squats
8-10 Weighted GHD Hip Extensions 

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