Friday, November 18th

Performance is in red, Competition is in blue

A) 3 sets of:
Back Squat x 5 reps
(All sets at the same weight)
Rest 2 minutes

B) 5 Rounds, Not For Time, or 20 minutes
-10 Split Squats (rear foot elevated) each leg
– 10 Strokes on the Rower As Hard As Possible
– 7-10 Tempo Ring Dips @31X1 (from top of Muscle Up)
– 60 second Weighted Plank

Try and pull your lowest Avg/500m possible within 10 strokes on the rower. The goal is 110% effort on each one. If you have a Muscle Up then dip from high rings. If you have a good support hold and a few Strict Ring Dips then scaling to Band Supported Muscle Up transitions and Ring Dips is suitable. If you don’t have Ring Dips then sub 5 Feet-Elevated Ring Dips, 5 Between-Bench Dips, or 5-10 Push-Ups as appropriate

A) 3 sets of:
Back Squat
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 75%
Set 3: 5+ reps @85% (Max Reps)
rest 2 minutes 

These percentages are based on your Training Max (or TM). Increase your training max by 10 lbs from the previous 3 weeks.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 Split Squats (rear foot elevated) each leg
– 10 Strokes on the Rower As Hard As Possible
– 7-10 Tempo Ring Dips @31X1 (from top of Muscle Up)
-60 seconds Weighted Plank

Try and pull your lowest Avg/500m possible within 10 strokes on the rower. The goal is 110% effort on each one. If you have a Muscle Up then dip from high rings. If you have a good support hold and a few Strict Ring Dips then scaling to Band Supported Muscle Up transitions and Ring Dips is suitable. If you don’t have Ring Dips then sub 5 Feet-Elevated Ring Dips, 5 Between-Bench Dips, or 5-10 Push-Ups as appropriate

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