Wednesday, June 1th

By Travis Schliesser 

 

Happy Birthday Tara and Deadra!

Humans, You Must Be Able to Carry– Breaking Muscle

A) 3 sets of:
Bench Press x 10 reps 
rest 60 seconds 
Dumbbell Front Rack Step Up x 10 reps each leg
rest 60 seconds

Start the bench around 60%  and use the same weight across all three sets. Use a box height that allows for “Squat depth” on the working leg.

B) On the Minute, for 18 minutes (6 sets):
1) 5 Strict Chest-to-Bar Chin-Ups (use assistance/resistance as needed)
2) 5 Strict Dips or 5-10 Close Grip Push-Ups
3) 10 Body Saws on Rower

A) 3 sets of:
Bench Press x 10 reps 
rest 60 seconds 
Dumbbell Front Rack Step Up x 10 reps each leg
rest 60 seconds

Start the bench around 60%  and use the same weight across all three sets. Use a box height that allows for “Squat depth” on the working leg.

B) Every 2 minutes, for 18 minutes (9 sets):
Ring Muscle-Ups

After warming up, perform a max set of unbroken Muscle-Ups on the first round. Then aim to make roughly 80% of that on the following 9 sets. So if you do an unbroken set of 5 to open up, aim for unbroken sets of 4 for the remainder of the rounds. If you can only perform 1 rep, then complete 1-2 reps with a small break in between. 

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