Author page: thorbeckes

Tuesday, November 17th

“Performance” A) 3 sets of: Good Morning x 10 reps with empty bar (warmup) 3 sets of: B1) Romanian Deadlift (RDL) x 12, 10, 8 reps (build over sets) Rest 60 seconds B2) Static Hang (accumulate 20-40 seconds) Rest 60 seconds C) For...

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Monday, November 16th

Below is an outline of what the next couple months will look like for the Performance group. This will make additional training sessions easier to plan for those of you that want to and are able to work on your specific weaknesses outside of the...

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Saturday, November 14th

“Performance” A) 15 minutes to build to a 5 rep max Man Maker B) In teams of two, alternating full rounds, complete a total of five rounds each for time of: -Row 250 meters -10 Dumbbell Thrusters “Competiton” A) Deadlift...

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Friday, November 13th

Be sure to check the blog Sunday night for a run down on the plan going forward for the next couple months. “Performance” A) Every 2 minutes, for 10 minutes (5 sets): Deadlift x 5,4,3,2,1 reps (build over the sets 3 sets of: B1)...

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Thursday, November 12th

“Performance” and “Competition” A) Every 2 minutes, for 6 minutes (3 sets): Press x 5 reps Set 1: 65% Set 2: 75% Set 3: Max Reps 85% B) Every 2 minutes, for 10 minutes (5 sets): Weighted Dips X 5 reps C) 5 Rounds For Time...

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Wednesday, November 11th

“Performance and Competition” Start this at a pace you can sustain throughout. A) 6 Minute AMRAP 5 Push Press 115/75# 25 Double Unders 10 Situps Rest 3 minutes B) 6 Minute AMRAP 2 Muscle Ups (substitute twice as many pullups or dips)...

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Tuesday, November 10th

“Performance” A) On the minute, for 14 minutes: Odd – Box jump x 3 reps (try to increase the height per set) Even – 30 second chin-over Bar Hold B) 5 sets of: 8-15 Ring Rows (get as horizontal as possible) Rest 60-90 seconds C) 3 sets...

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Monday, November 9th

“Performance” 4 sets of: A1) Back Squat x 8 reps Rest 90 seconds A2) Standing strict press x 8 reps Rest 60 seconds 3 sets of: B1) Overhead Walking Lunge steps x 50 meter – 45/25 plate Rest 60 seconds B2) Weighted Plank with plate x...

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