Author page: thorbeckes

Tuesday, March 15th

Advice for the Newbie Weightlifter– Breaking Muscle Performance is in red, Competition is in blue A) 5 minute AMRAP @85% effort 3 Strict Pullups 6 Pushups 9 Lateral Lunges (or pistol progression of your choice) B) Every 2 minutes, for 12...

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Monday, March 14th

Movement Terminology Flexion – A decrease in the angle between two body segments. (At the bottom of a squat, your hips and knees are in flexion.) Dorsiflexion – Flexion of the ankle, so that the toes are brought closer to the shin. (At the bottom...

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Saturday, March 12th

Performance is in red,  Competition is in blue, Accessory Work is in orange In teams of two, with only one partner working at a time, partners alternate whole rounds to complete… A) 10 minutes AMRAP 10 Push Press 115/75 5 Burpees Over the Barbell...

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Friday, March 11th

Mastering the Bar Muscle-Up YouTube Performance is in red, Competition is in blue A) On the minute, for 8 minutes: Strict Shoulder Press x 1 rep Loads per set (by %): 55, 65, 70, 75, 80, 85, 90, 95, Rest 2 minutes B) Every 2 minutes, for 6...

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Thursday, March 10th

Here’s the Thing About Cardio… Weightlifting and Conditioning- Catalyst Athletics Performance and Competition are in red A) Every 2 minutes, for 10 minutes (5 sets): Back Squat *Set 1 – 6 reps @ 65% *Set 2 – 4 reps @ 75% *Set 3 – 2...

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Wednesday, March 9th

Are Detox Diets Good For You? -Precision Nutrition Performance is in red, Competition is in blue A) Every 2 minutes, for 18 minutes: Minutes 1-2, 7-8 & 13-14: False Grip Ring Row x 6-8 reps Minutes 3-4, 9-10 & 15-16: Wall Walk x 4-5 reps...

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Tuesday, March 8th

Bar Muscle-Up Progression -WODprep Performance is in red, Competition is in blue, Accessory Work is in orange A) On the minute, for 15 minutes: Minute 1 – Front Squat or Goblet Squat x 10 reps (goal is to use as much as was used last week – when...

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Monday, March 7th

Performance is in red, Competition is in blue A) Every minute, on the minute, for 18 minutes: Minute 1 – 2 Turkish Get-Ups (alternate arms, perform slow and controlled – each rep should take close to 10 seconds or more) Minute 2 – Single-Leg...

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