Friday, December 30th

Performance is in red, Competition is in blue

A1) 3 sets of:
Front Rack Step Up x 8-12 reps each leg
rest 60 seconds

A2) 4 sets of:
Strict Chin Up x 2-4 reps
rest 60 seconds

*Perform A1/A2 as a superset. Alternate the step ups and pull ups for 3 sets then do a 4th set of pull-ups.

Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box.

For the pullup, perform 3 challenging (but submaximal) sets of 2-4 reps using bands or a small partner assist as needed to achieve full range of motion, followed by a 4th set for max reps. These should be tough sets in a low rep range with the goal of performing around 10-15 total reps. If you can do them unassisted but only 1 at a time, then pepper in as many singles as you can in between sets of Step-Ups for 60 seconds.

B) For time:
400 Meter Run
40 Double Unders
15 Burpees
immediately followed by…
Three rounds of:
10 Goblet Squats
10 Alternating Reverse Lunges with Kettlebell
immediately followed by…
15 Burpees
40 Double Unders 
400 Meter Run

A1) 3 sets of:
Front Rack Step Up x 8-12 reps each leg
rest 60 seconds 

A2) 4 sets of:
Strict Chin Up x Max Reps
rest 60 seconds

*Perform A1/A2 as a superset. Alternate the step ups and pull ups for 3 sets then do a 4th set of pull-ups. 

Start the cycle light enough to make 12 reps on each leg without too much difficulty, and move up in weight week to week from there. Use your non-dominant leg to set the weight and only do as much weight and as many reps as that side can perform. The goal by the end of the cycle is to perform 8-12 good reps on each leg with about 1/3 of your Back Squat 1-rep max. Use a height that allows you to be at full depth (hip crease below knee) when the working leg is on the box. Come to full standing using the working leg before the trail leg touches down for balance. Do not use the trail leg to help you stand up. Use the trail leg as little as possible to push off from. The barbell comes off the floor. Stop the set when you’re not sure you can do another rep or two (i.e., do not bail a bar on a box.

If you can touch your chest to the bar, then do it.

B) Warm up for “C”
Every 2 minutes for 3 sets:
Row 16/11 cals

On the minute for 3 minutes:
Row 10/7 cals

Do not jump into C without warming up on the rower.

C) Cascade Classic Qualifier Event 2
5 Minute AMRAP
60 Wallballs 20 lbs  10 ft target  (Men)
50 Wallballs 14 lbs 10 ft target  (Women)
In the remaining time…
Max Calorie Row

This is a test of grit. There’s not a lot of strategy. High Scores in the gym will be 50-60 cals for men and 30-40 for the women. Be sure to meet the movement standards on the wallball. Hip crease BELOW the top of the knee and EVERYONE hits the blue line.  Score is total reps.

 

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