Friday, November 4th

Performance is in red, Competition is in blue

A) 3 sets of:
Back Squat x 5 reps
rest 30 seconds
Double Kettlebell Front Rack Carry x 45 meters (Rig 3 times)
rest 90 seconds

B) 8 Rounds, Not For Time
15 second Ring Support at top of dip
15 second Ring Support at bottom of dip
20 second Hollow Hold
15 Russian Kettlebell Swings, as heavy as possible

Scale the Ring Supports to feet elevated, band assisted, or do them between 2 benches. At the top, keep the shoulders active and the elbows absolutely extended. If they are easy for you then externally rotate the shoulder (turn the thumbs out) and let the arms drift an inch at a time away from your torso. At the bottom the elbow must be below the shoulder and the shoulders stay active. Scale the Hollow Holds to tuck holds. If a 20 second Hollow Hold is easy for you then hold a light dumbbell overhead.

A) 3 sets of:
Back Squat
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3+ reps @90%     (Max Reps)
rest 2-3 minutes between sets
(this reads as 3 total sets)

These percentages are based on your Training Max (or TM). The final set (the 90% set this week) is done for max reps, stopping 1 shy of failure. You must get at least 3 reps. If not, drop your training max by 10% next week.

B) 5 Rounds, Not For Time, or 20 minutes
-10 Back Squats (not very heavy, try around 50 or 55%)
-Deficit Kipping Handstand Pushups (Play with different depths. 1-5 reps of whatever you choose)
– 7-10 GHD Hip Extensions. (If these rep ranges are easy add weight)
– 1-6 Muscle Ups (Ring or Bar. Or choose and transition on low rings/bar or work on Hollow/Arch Kipping on high rings/bar)

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