Author page: thorbeckes

Thursday, September 15th

Performance and Competition are in red A) 5 minute AMRAP of: Double Unders    Your score is your best TWO sets. Unlimited attempts B) 4 sets for times of: Assault Bike 1 mile or 1.6 kilometers  HARD  (some bikes are set to miles some are set to...

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Wednesday, September 14th

What Not to Talk About on Competition Day- PurePharma Performance is in red, Competition is in blue A1) 3 sets of: Deadlift x 4 reps  (add 5-10 lbs to last week) rest 30 seconds A2) 3 sets of: Box Piked Handstand Pushup x 5-10 reps Rest 2 minutes...

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Tuesday, September 13th

Performance is in red, Competition is in blue A) 4 sets of: Snatch Grip Romanian Deadlift x 8 reps rest 60 seconds  Hang Snatch High Pull x 5 reps rest 60 seconds  Snatch Grip Overhead Hold x 30 seconds (load a bar with a weight that will be...

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Monday, September 12th

  Six Observations from a Masters Athlete -NYWA Ask a Swole Woman: Soreness and Notebooks -The Hairpin Performance is in red, Competition is in blue, Accessory Work is in orange  A1) 2 sets of: Back Squat x 12 reps rest 30 seconds Waiters...

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Saturday, September 9th

Performance is in red, Competition is in blue A) Every 90 seconds, for 8 sets: Hang Power Clean + 2 Push Press B) Fight Gone Bad Style 3 Rounds for Reps: 1 Minute Power Clean 115/80 1 Minute Box Jumps 24/20″ 1 Minute Calorie Row 1 Minute...

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Friday, September 9th

4 Grip-Strength Exercises Borrowed from Rock Climbers- BarBend Performance is in red, Competition is in blue, Accessory Work is in orange, Links are in green A) 2 sets of: Back Squat x 5 reps (heavier than last week) Rest 2 minutes  B) 2 sets of...

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Thursday, September 8th

11 Deadlift Variations and Why They’re Important- Fitness HQ Performance and Competition are in red A) 10 minute AMRAP Turkish Get Up 53/35 Just keep alternating arms B) “Round The World” On the minute, for 35 minutes: Minute 1...

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Wednesday, September 7th

Performance is in red, Competition is in blue A1) 3 sets of: Deadlift x 5 reps rest 30 seconds A2) 3 sets of: Box Piked Handstand Pushup x 5-10 reps Rest 2 minutes (1-2 AbMats are ok. From your knees is easier than from your toes. Sub 8-12 Seated...

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