Author page: thorbeckes

Thursday, November 19th

“Performance” and “Competition” A) Every 2:30, for 3 sets: Bench Press Set 1: 5@65% Set 2: 5@75% Set 3: Max Reps @85% B) 3 Rounds For Time 12 Handstand Pushups (scale with inverted pushups or seated dumbbell press) 16...

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Wednesday, November 18th

Strong Legs Help Keep Brains Healthy-The Guardian “Performance” and “Competition” A) 7 minute AMRAP Row 150 meters 5 Power Snatches 95/65 135/95 Rest 3 minutes B) 7 minute AMRAP 8 Box Jumps 24/20 5 Pullups (C2B) Rest 3...

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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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