Monday, December 12th TEST WEEK


Being Pregnant: Now Fellas… Hear Me Out -Training Think Tank

Performance is in red, Competition is in blue, Links are in green

A) 5 sets of:
Front Squat x 3 reps
Rest 60 seconds 
Strict Pullup x 1 rep
Rest 60 seconds

(Build to a 3 Rep Max on the Front Squat. Build to a 1 Rep Max wighted Pullup or use as little assistance as needed to achieve 1 rep)

B) For Time
50 Calorie Row
40 Wall Balls 20/14 10’/9′
30 Burpees
20 American Swings 

Those who get done with “A” first can then hop and the row machine and get started. We shouldn’t have to run more than 3 heats.

(Baller status for going unbroken on the wall balls and kb swings (and for not sandbagging the row or the burpees). The swings are Rx’d as overhead so scale to a weight you can handle for one set of 20, or at most 2 sets. Scale to Russian Swings as mobility necessitates (i.e. If your Thoracic Spine is wound tighter than an eight day clock)

A) Front Squat
Set 1 – 5 reps @ 55%
Set 2 – 3 reps @ 65%
Set 3 – 1 rep @ 75%
Set 4 – 1 rep @ 85%
Set 5 – 1 rep @ 90%
Set 6 – 1 rep @ 95%
Set 7 – 1 rep @ 101-102%
Set 8 (optional) – Exceed Set 7 weight
Rest as needed, but at least 3 minutes between sets of singles.

B) For Time
50 Calorie Row
40 Wall Balls 20/14   10’/9′
30 Burpees
20 American Swings 70/53

Those who get done with “A” first can then hop and the row machine and get started. We shouldn’t have to run more than 3 heats.

(Baller status for going unbroken on the wall balls and kb swings (and for not sandbagging the row or the burpees). The swings are Rx’d as overhead so scale to a weight you can handle for one set of 20, or at most 2 sets. Scale to Russian Swings as mobility necessitates (i.e. If your Thoracic Spine is wound tighter than an eight day clock)

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