Saturday, August 11th

By Travis Schliesser 

 

Your First Two Weeks of Strength Training: What to Expect -Starting Strength

A) Every 2 minutes, for 18 minutes (3 sets of each):
Station 1 – Dumbbell Floor Press x 12-15 reps
Station 2 – Single-Arm Kettlebell Row x 8 reps each
Station 3 – Side Plank x 45 seconds each side

B) “Saman”
8 Rounds For Time 
13 Deadlifts 185/125
17 Wallballs 20/14
400 Meter Run 

In honor of volunteer rescue diver and former Navy Seal Saman Kunan. Saman died during the rescue mission to save 12 boys and their soccer coach in a flooded cave in Thailand. 

A) 3 sets of:
Bench Press x 10 reps  
Warm up and begin set 1 around 60% and build to a 10 rep max 
rest 2-3 minutes 

B) “Saman”
8 Rounds For Time 
13 Deadlifts 185/125
17 Wallballs 20/14
400 Meter Run 

In honor of volunteer rescue diver and former Navy Seal Saman Kunan. Saman died during the rescue mission to save 12 boys and their soccer coach in a flooded cave in Thailand. 

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