Friday, November 11th

Performance is in red, Competition is in blue

A) 3 sets of:
Back Squat x 5 reps
rest 30 seconds
Double Kettlebell Front Rack Carry x 45 meters (Rig 3 times)
rest 90 seconds

B) 5 Rounds Not For Time
10 Back Squats  (should be on the lighter side)
1 Wall Walk + 30-45 second Handstand Hold (If you have handstand pushups hold for 5 sec and add 1-3 hspu)
1-6 Strict Chin Ups (could be on rings)
45 Meter Double Kettle Bell Farmer Carry  (length of rig 3 times)

 

A) 3 sets of:
Back Squat
Set 1: 5 reps @ 75%
Set 2: 3 reps @ 85%
Set 3: 1+ reps @95% (Max Reps)

These percentages are based on your Training Max (or TM). The final set (the 90% set this week) is done for max reps, stopping 1 shy of failure. 

B) 5 Rounds, Not For Time, or 20 minutes
-10 Back Squats (not very heavy, try around 50 or 55%)
– 1 Wall Walk + 5 sec handstand hold + 3 Strict HSPU  (On set 5 go for max reps)
– 7-10 GHD Hip Extensions. (If these rep ranges are easy add weight)
– 1-6 Strict False Grip Ring Pull Ups 

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