Wednesday, July 26th

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

A) 3 sets of:
Hang Clean x 3-4 reps
Rest 20 seconds
Stationary Dips x 6-8 reps 
Rest  90 seconds

B) 3 sets of:
Sumo Deadlift x 6-8 reps
rest 20 seconds
Hollow Hold x 15-30 seconds
Rest 90 seconds 

C) Complete as many rounds and reps as possible in 7 minutes of:
100 ft Suitcase Carry (Left Arm)
5 Single-Arm Deadlifts (Left Arm)
100 ft Suitcase Carry (Right Arm)
5 Single-Arm Deadlifts (Right Arm)

 

A) Every 90 seconds, for 10 sets:
Squat Clean x 1 rep
Work to a heavy single on the day

B) Sumo Deadlift
3 sets of 3 with 90% of 3RM from last week;
Rest 3 minutes

C) Complete as many rounds and reps as possible in 7 minutes of:
100 ft Suitcase Carry (Left Arm)
5 Single-Arm Deadlifts (Left Arm)
100 ft Suitcase Carry (Right Arm)
5 Single-Arm Deadlifts (Right Arm)

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