Saturday, July 15th

10 Exercises for Stronger, Healthier Scaps- BarBend

High Intensity Workouts May Be Good at Any Age- NY Times

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3 sets of:
Front Squat x 6-8 reps
Rest 60 seconds
Deficit Push-Ups x 10-12 reps
Rest 60 seconds

Place hands on plates and touch your chest to the floor.

B) Two sets of:
Lateral Box Step-Up x 8-10 reps each leg
(perform with either dumbbells at your side or a kettlebell or dumbbell in the goblet carry)
Rest 45 seconds
Side Plank x 30-45 seconds each side
Rest 45 seconds

C) Complete as many rounds and reps as possible in 8 minutes of:
250 Meter Row
10 Dumbbell Thrusters

A)  Front Squat
Set 1: 3 reps
Set 2: 3 reps
Set 3: 2 reps
Set 4: 2 reps
Set 5: 2 reps
Set 6: 1 rep
Set 7: 1 rep
Set 9: 1 rep

Rest as needed

Open with 65% & build 15-25 lbs each set until you hit the singles, at which point you make the choice on jumps.

B)  As many reps as possible in 12 minutes:
7 Dumbbell Front Squats 50/35 
6 Burpees
5 Dumbbell power cleans 50/35

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