Wednesday, November 16th

Performance is in red, Competition is in blue,

A) 3 sets of:
1 Strict Press + 5 Push Press
Rest 30 seconds
Dumbbell Bent Over Row x 8-12 reps
Rest 90 seconds

Work up to a heavy load for the day. The goal is no misses. Aim for your heaviest set of 10 Push Presses from 2 weeks ago. 

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) 4 Rounds For Times
12 Wallballs 20/14
12 Kettlebell Swings 53/35
12 Burpees
12 Box Jumps (step down)
12 Hang Power Snatch 65/30
50 Double Unders
Rest 4 minutes

Goal is to hold the highest possible pace across all the sets. If the first rounds takes over 5 minutes scale reps or weight. Run Heats. 

A) 3 sets of:

1 Strict Press + 5 Push Press
Rest 30 seconds
Dumbbell Bent Over Row x 8-12 reps
Rest 90 seconds

Work up to a heavy load for the day. The goal is no misses. Aim for your heaviest set of 10 Push Presses from 2 weeks ago.

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) 4 Rounds For Times
12 Wallballs 20/14
!2 Kettlebell Swings 53/35
12 Burpees 
12 Box Jumps (step down)
12 Hang Power Snatch 75/55
50 Double Unders
 Rest 4 minutes

Goal is to hold the highest possible pace across all the sets. If the first rounds takes over 5 minutes scale reps or weight. Run heats.

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