Friday, October 3rd

russian herk

Fitness and Performance is in blue, Extra Credit is in orange  

Strength: A) Every 90 seconds, for 15 minutes (10 sets):                                                            Snatch x 1 rep

*Build by feel. Load should be secondary to perfect mechanics. If the rep isn’t technically perfect, do not add load.

B) Every minute, on the minute, for 12 minutes:
Front Squat + Jerk
*Sets 1-2 – 60%
*Sets 3-4 – 70%
*Sets 5-6 – 75%
*Sets 7-8 – 80%
*Sets 9-10 – 85%
*Sets 11-12 – 85-90%
Percentages based off whichever of the two movements limit you – in other words, if you jerk more than you front squat, base the percentages off of your front squat.

WOD: Every three minutes, for 15 minutes (5 sets) of:
Run 400 Meters
10 Push Press 95/65 115/75 
10 Pullups, C2B,  Chest To Rings, transitions, or 5 Muscle-Ups

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