Friday, April 21st

Performance is in red, Competition is in blue, Links are in green

A) 3 sets of:
Overhead Squat x 6 reps
rest 60 seconds
GHD Hip Extension x 10-20 reps
rest 60 seconds

B) 5 sets of:
High Hang Snatch x 5 reps
rest 45 seconds
15-20 Abmat Situps
rest 45 seconds

C) 3 sets of:
Back Squat x 6 reps
rest 60 seconds
Double Farmer Carry x 100 ft (wallball wall to jerk blocks and back)
rest 60 seconds

A) Overhead Squat
2,2,1,1,1; Open with 60-65% and build to a tough single. 
rest 2 minutes between sets

This reads as 5 total sets.

B) squat snatch
Three sets of 1 with 90%+;
Rest as needed

C) Back squat
Three sets of 2.2.2 with 15-sec rest in the rack
Heavier than last week. Or 70-75%
rest 2-3 minutes 


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