Tuesday, October 24th

 

The Dunk Tank will be at the gym today! Apparently The Man got his dates mixed up and will be here today instead of Wednesday. Hopefully this doesn’t mess things up too bad. 

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

A) On the minute, for 15 minutes:
Squat Clean Thruster
Minute 1-3: 5 reps at  45/35
Minute 4-6: 4 reps at 65/45
Minute 7-9: 3 reps at 95/55
Minute 10-12: 2 reps at 105/65
Minute 13-15: 1 rep at 115/75

B) 3 sets at 85, 90, 95%
15 Row calories
12 Abmat sit-ups
9 Single arm Dumbbell Thrusters 35/20 each arm

Rest 3 minutes between sets

A) On the minute, for 15 minutes:
Squat Clean Thruster
Minute 1-3: 5 reps at  65/45
Minute 4-6: 4 reps at 85/55
Minute 7-9: 3 reps at 105/75
Minute 10-12: 2 reps at 135/95
Minute 13-15: 1 rep at 165/115

B) 3 sets at 85, 90, 95%
15 Row calories
12 Abmat sit-ups
9 Single arm Dumbbell Thrusters 50/35 each arm

Rest 3 minutes between sets

 

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