Wednesday, May 31st

Class at 6am!

My Relationship with Pain- Training Think Tank

5 Keys to Forming Any Habit -Zen Habits

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

A) Every 45 seconds, for 8 sets:
Sumo Deadlift x 5 reps 

B) 30 minutes, Not for Rounds 
10 Hang Power Snatches (light)
20 Calorie Row
30 seconds accumulated in an L-Sit 
100 ft Farmer Carry 

This isn’t for rounds, just move through it for 30 minutes. Keep the snatches light. Use the stationary dip bars, paralletts or kettle bells for the L-Sit. The farmer carry with from the wallball wall to jerk blocks and back.

A) Every 45 seconds, for 8 sets:
Sumo Deadlift x 5 reps at 40% of 1 rep max Deadlift
(Focus on shooting your hips through FAST after lift-off )

B) Every 2 minutes for 10 minutes (5 sets):
Squat Clean x 2 reps
Start at 75% and build 2.5% each set

C) Every 5 minutes, for 15 minutes (3 sets):
3 rounds
10 Power snatch 75/55
3 Bar muscle-ups

If you can’t complete 3 rounds within 5 minutes, then do what you can and rest the remaining 90 seconds of each round. 

Phone: 360-219-7173
902 Johnson Rd Centralia, WA 98531