Wednesday, July 11th

By Travis Schliesser 


Come to Sunset stadium in Sumner this Saturday to watch 12 teammate on 6 teams compete at the Sumner Smackdown! Competition starts at 9am!

Weightlifting’s New Bodyweight Categories -BarBend

A) 3 sets of:
Bench Press 
x 6
rest 60 seconds

Dumbbell Front Rack Step-Ups x 6 each leg
rest 60 seconds 

Use a controlled “faster up-slower down” tempo for both movements. Go heavier than last weeks 8’s. Use a box height that allows for “squat depth” on the working leg.

B) 4 Rounds of:
3 Minute AMRAP

1, 2, 3, 4, 5, 6, 7, 8, 9 (add 1 rep per round)
Deadlifts 185/125
Strict Handstand Push-Ups

Rest 3 minutes

The Deadlift should be a medium weight, something you could do easily a set of 10+ reps when fresh. Scale the handstand range of motion up to 2 mats or to Box Piked or regular Push-Ups as needed.

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