Wednesday, January 4th

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

A) 4 sets of:
Strict Press x 8 reps 
rest 30 seconds 
Upright Row x 8 reps
rest 60 seconds 

Use the same weight for all 4 sets.

B)  5 sets of:
2 minute AMRAP
40 Single-Unders
10 Air Squats
5  Pull-Ups

Rest 2 Minutes between sets

If you have dubs then do 20 dubs. If not, then do the single and try to stay moving for the 2 minutes.  Aim to work at 85-90% and maintain even scores for each round.
A) 4 sets of:
Close Grip Bench Press x 8 reps
rest 30 seconds 
Bent Over Barbell Row x 8 reps
rest 60 seconds 

Build to a heavy set of 8 on both movements. Use a grip that’s about where you would usually perform a Strict Press, Push-Up, or Burpee. Control the down phase on the bar. It should be slower than the up phase. Use spotters on all work sets.

B) 5 sets of:
2 Minute AMRAP
20 Double-Unders
10 Air Squats
5 Chest-to-Bar Pull-Ups

Rest 2 Minutes between sets

 Aim to work at 85-90% and maintain even scores for each round. If you can perform Chest-to-Bar Pull-Ups but cannot link sets of 5, then use today to practice them without scaling the volume. This would also be a good time to practice butterflys. 

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