Author page: thorbeckes

Saturday, December 17th

Performance is in red, Competition is in blue A) 5 sets of: Hang Power Snatch x 3 reps rest 60 seconds  Seated Dumbbell Shoulder Press x 8 reps Powell Raise x 8 reps  rest 60 seconds  B) Four sets of: 30 seconds of Assault Bike @ 95+% effort Rest...

Read more

Friday, December 16th

Heavy Lifting and Heart Health -Starting Strength Performance is in red, Competition is in blue, Links are in green A) 5 sets of: Back Squat x 3 reps Rest 60 seconds Strict Dip x 1 rep Rest 60 seconds (Build to a 3 Rep Max on the Back Squat...

Read more

Thursday, December 15th

Open gym at 4pm and class at 5pm Thursdays!   Aerobic work and % efforts The easiest way to think about % efforts in aerobic work is your posture after the work bout is complete. For example: 70% = standing tall and un-phased; able to hold...

Read more

Wednesday, December 14th

Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 4 sets of: Strict Press x 1 reps rest 60 seconds  Goblet Split Squat x 6 reps each leg rest 60 seconds  B) 3 Sets For Times   -250m row -15 Russian...

Read more

Tuesday, December 13th

Performance is in red, Competition is in blue, Links are in green A) Every 90 seconds, for 15 minutes (5 sets of each): Station 1 – Hang Power Clean x 3 reps Station 2 – Supinated-Grip Bent-Over Barbell Row x 10 reps  (Palms up) B) For Time Row...

Read more

Saturday, December 10th

Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes, for 10 minutes (5 sets): 20 Front Rack Walking Lunges (DB or KB) B) On the minute, for 15 minutes: Minute 1 – Dumbbell Floor Press x 6-8 reps Minute 2 – Plank x...

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