Monday, September 22nd

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**Deload/Transition Week **

Fitness is in red, Performance is in blue, Extra Credit is in orange, Optional conditioning is in purple.

Strength: A) Every two minutes, for 12 minutes (five  sets)

Overhead Squat x 3 reps

B) Every two minutes, for 10 minutes (five sets)

Strict Shoulder Press x 5 reps

WOD: Every minute, on the minute, for 10 min
10 Air SQ
10 Ab Mat Extensions

Strength: A) Every two minutes, for 12 minutes (Six sets)

Drop Snatch x 1 rep
Work on speed and footwork. Stabilize the barbell in the receiving position and hold for 2-3 seconds checking your balance and positioning before ascending.

B) Every two minutes, for 12 minutes (six sets)
Strict Shoulder Press x 3 reps
Build over the course of the six sets to something heavy for a triple.

WOD: For max reps
90 seconds of Pull-ups (C2B) (Muscle-Ups)
Rest 60 seconds
60 seconds of Pull-ups (C2B) (Muscle-Ups)
Rest 60 seconds
30 seconds of Pull-ups (C2B) (Muscle-Ups)
Note reps achieved for each set.

Extra Credit: Three sets of:
Bent-Over Barbell Row x 6-8 reps 
Rest as needed
Glute-Ham Raises x 6-8 reps 
Rest as needed
Nose-to-Wall Handstand Hold x 45-60 seconds
(nothing touches the wall but the tips of your toes and your nose)

Rest as needed

Optional Conditioning: This should be done three hours before or after the primary work

Three sets of:
Run 1600 Meters @ 85% of your 1600 meter PR pace
Rest 3 minutes

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