Author page: thorbeckes

Wednesday, October 24th

“Performance” Testing Week! Be sure to record all your work on the white board. A) Three sets of: Supine Ring Row x 10-12 reps (get as horizontal as possible) Rest 45 seconds Hollow Hold x 30 seconds Rest 45 seconds Single Arm...

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Tuesday, October 20th

“Performance” Testing Week. Record all your work on the white board to be included into the group result for better programming into the next cycle. *Some can start on B then move onto A. A) Four sets of: Barbell on back Russian Step...

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Monday, October 19th

“Performance” Testing week! Please record your results daily to be included into the group result for better programming into the next cycle. A) 15 minutes to build to a 1 rep max Back squat B) 3 sets of: Strict pullups x Max...

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Saturday, October 17th

Performance A) 3 sets of: Deadlift x 5 reps above 75% Rest 2 minutes 5 sets B1) Single-arm DB row x 10 reps /arm Rest 45 seconds B2) Scapula pushups x 8 reps Rest 45 seconds 3 sets C1) Powell Raise x 8 reps / arm Rest 45 seconds C2) GHD hip...

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Friday, October 15th

“Performance” A) Every 2 minutes, for 18 minutes (3 sets) of: Station 1 – Back Squat x 6-8 reps @ 30X1 Station 2 – Supine Ring Rows x 10-12 reps (get as horizontal as possible) Station 3 – 60 seconds of Double-Unders or Double-Under...

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Thursday, October 15th

A) 4 minutes of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats B) For Time: Run 400m 10 Shoulder to Overhead @55% of 1 RM Jerk Rest 1 minute Run 400m 10 Shoulder to Overhead @55% of 1 RM Jerk Rest 1 minute Run 400m 10 Shoulder to Overhead @55% of 1...

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Wednesday, October 14th

  ———- Sara Potter, Portland City Marathon one weekend, the Cascade Classic the next. Performance is in red, Competition is in blue, Accessory Work is in orange. A) On The Minute, for 14 minutes: odd – Deadlift x 3-4 reps +...

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Tuesday, October 13th

  Performance is in red, Competition is in blue, Accessory Work is in orange A) Every 2 minutes, for 20 minutes (5 sets) of: Station 1 – Front-Racked Alternating Reverse Lunges x 8-10 reps each leg Station 2 – 60 seconds of Strict Handstand...

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