Wednesday, February 8th

Performance is in red, Competition is in blue, Accessory Work is in orange

Performance is in red, Competition is in blue

A) Every 3 minutes, for 15 minutes (5 sets):
Strict Shoulder Press x 2-3 reps

B) 5 Rounds 
2 Minute AMRAP
15 Double-Unders
10 Air Squats
5 Pull-Ups

Rest 2 minutes between each round.

A) 15 minutes to work up to a heavy 8-12 reps on the Bench Press Work up to a medium-heavy set of 8-12 reps.

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

B)  5 Rounds 
2 Minute AMRAP
15 Double-Unders
10 Air Squats
5 Chest-to-Bar Pull-Ups

Rest 2 minutes between each round.

Start each round on the Dubs. Aim to work at 85-90% and maintain even scores throughout each round. If you can perform Chest-to-Bar Pull-Ups but cannot link sets of 5, then use today to practice them

4 sets of:
Bent Over Dumbbell Fly x 8 reps
Short Rest 
Situp x 15 reps  (Abmat or GHD)
Short Rest 

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