Tuesday, 8-12-14

Fitness And Performance
Strength: 5 sets of:
-Narrow-Grip Overhead Squat x 3 reps
(goal is to set your hands in your jerk-grip position or even narrower, slowly descend and hold the bottom position for 3 full seconds – the priority should be on mobility and movement mechanics, not load used)
Rest 90 seconds
-Weighted Chest-to-Bar Pull-Ups x 6-8 reps
(go as heavy as possible while still making the rep range)
Rest 90 seconds

WOD: 4 sets for max reps of:
-3 Minutes of Rowing (for max Meters)
-2 Minutes of Double-Unders
-1 Minute of Muscle-Ups (Sub ring dips or transitions)
Rest 3 minutes
**Note sets as follows:
742m/177/14
735m/165/11
etc…

Extra Credit
Establish a 1RM Bench Press
Everyone should do this. Either after class in the room or in the main facility.

Optional Conditioning
-20 min Easy Row or Airdyne
*This would be performed 3-4 hours before or after the primary work.

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