Wednesday, November 9th

Performance is in red, Competition is in blue, Accessory Work is in orange

A) 3 sets of:
Press x 10 reps
Rest 30 seconds
Dumbbell Bent Over Row x 8-12 reps
Rest 90 seconds

Perform the Press at about 90% of what you successfully made for 10 in Week 1. 

Perform 3 sets of 8-12 reps of the Dumbbell Row. 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) 20 minute AMRAP
5 Toes-to-Bars
10 Push-Ups
15 Box Jumps 24/20″

Scale the Toes-to-Bars with Hanging Leg or Knee Raises as needed. Scale Push-Ups with an abmat or bands as needed. The Box Jump is Rx’d as a two foot take off.

A) 3 sets of:
Press x 10 reps
Rest 30 seconds
Dumbbell Bent Over Row x 8-12 reps
Rest 90 seconds

Perform the Press at about 90% of what you successfully made for 10 in Week 1.

Perform 3 sets of 8-12 reps of the Dumbbell Row. 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) 20 minute AMRAP
5 Toes-to-Bars
10 Push-Ups
15 Box Jumps 24/20″

Scale the Toes-to-Bars with Hanging Leg or Knee Raises as needed. Scale Push-Ups with an abmat or bands as needed. The Box Jump is Rx’d as a two foot take off.

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