12/18/2017

12/18/2017

Thanks to all you folks who came out to the christmas gathering Saturday night. It was a good time for sure. Lots of laughter and some fun little white elephant gifts. We will be posting some pictures as soon as we weed through them all. I hope your weekend was good to go and lets get the week started with a good workout.

Workout of the Day:

1) Coach Led Warm-up

2) Shoulder press 3-3-3-3-3-3 Reps increasing weight each set looking for a new 3RM by the last set

3) EMOM for 7 Minutes complete 5 Push Presses using 100% of todays heaviest + 10 Situps

4) Mobility/Stretching


Competition Programming:

1) Bench Press -
Work up to a 5 RM then complete 5x3@ 95% of todays 3RM

2a) 3x10 Close Grip Bench Press AHAP
2b) 3x10 Tricep Pull-downs with a resistance band

3) Complete as an ascending ladder from 1-10 reps of
Push presses 135/95
Over the bar burpees x2

4) Mobility/Stretching

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720 SE Pioneer Way Oak Harbor Wa 98277