Friday, December 16th

Heavy Lifting and Heart Health -Starting Strength

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

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

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

B) “Jackie”
For Time
Row 1000 meters
50 Thrusters 45/35
30 Pullups

A) Back 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) “Jackie”
 For Time
Row 1000 meters
50 Thrusters 45/35
30 Pullups

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