Author page: thorbeckes

Monday, November 21st

The 10 Commandments of Leg Day -BarBend Performance is in red, Competition is in blue, Links are in green A) 3 sets of: Front Squat x 5 reps @100% of your 5 rep max from 2 weeks ago rest 60 seconds Strict Chin Up Cluster 3.2.1  rest 10 sec...

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Saturday, November 19th

Performance is in red, Competition is in blue A) 5 Rounds Easy Row 200 meters Run 200 meters 20 Double Unders B) Three sets of: Bench Press x 8-10 reps @ 2011 Rest 60 seconds Supine Ring Row x 8-10 reps @ 2111 Rest 60 seconds Hang Power Snatch...

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Friday, November 18th

Performance is in red, Competition is in blue A) 3 sets of: Back Squat x 5 reps (All sets at the same weight) Rest 2 minutes B) 5 Rounds, Not For Time, or 20 minutes -10 Split Squats (rear foot elevated) each leg – 10 Strokes on the Rower...

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Thursday, November 17th

Performance and Competition are in red A) 10 Minutes to build to a 1 rep max Strict Weighted Chin Up.  (If you can barely do 1 rep unloaded then spend the time doing 5 or 6 sets of 1 rep. If you don’t have strict chin ups then use as little...

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Wednesday, November 16th

Performance is in red, Competition is in blue, A) 3 sets of: 1 Strict Press + 5 Push Press Rest 30 seconds Dumbbell Bent Over Row x 8-12 reps Rest 90 seconds Work up to a heavy load for the day. The goal is no misses. Aim for your heaviest set of...

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Tuesday, November 15th

The Deadlift: 3 Reasons -Starting Strength The Lifter’s Guide to Magnesium -BarBend Top 5 Mobility Needs for the Olympic Weightlifter -The Barbell Physio Performance is in red, Competition is in blue, Links are in green A) Every 2 minutes...

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Monday, November 14th

Hookgrip Your Way to Stronger Lifts- BarBend Performance is in red, Competition is in blue,  Links are in green A) On the minute, for 6 minutes: Hang Squat Clean x 2 rep (use a weight you can move with ease. Use this as a warmup to front squats)...

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Saturday, November 12th

Performance is in red, Competition is in blue, Links are in green A) Four sets of: Split Squat x 8-10 reps each leg Rest 60 seconds Dumbbell Bench Press x 8-10 reps  Rest 60 seconds Side Plank x 30 seconds each side Rest 60 seconds B) 12 Minute...

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