ANNOUNCEMENTS:
– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!
NEW YEAR’S HOLIDAY HOURS:
Wednesday: Normal Hours
Thursday: Normal AM, 12pm, and 4pm only.
Friday: Closed
Saturday: Open Gym 9-11am
Warm-up Drills
I. Row 3:00
II. 2-3 rounds of
7 x Medicine Ball Cleans (40/20)
7 x Hollow Rocks
7 x Goblet Squats
III. Mobility
Impact/Focus #1: Power Cleans
Against a 15:00 clock, warm up as needed before completing the following workload of Power Cleans.
Power Clean 3-3-3-3-3
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Impact/Focus #2: Pause Back Squats
Warm up with 3 sets x 5 reps before completing the following workload. Athletes should plan to increase weight with each set.
Back Squat 2-2-2-2-2 (:03 Pause)
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WOD
5-10:00 Metabolic Conditioning
Power Cleans 195 x 3
Pause Back Squat 385 x 2
WOD 50 Kcal, 93 abmat SU
PC: 135# fail at 145#
BS: 245#
Metcon: 73, 75
4 Hour Hike @ Mt. Sunapee. 1st winter hike of the season. 🙂
Power Cleans: 80×3 (PR!)
Pause Squats: 130×2 (30#’s higher than the past two pause squat days!)
Miami Drift: 9:40 scaled
Power Cleans: 225 x 3
Pause Squats: 225 x 3
“Miami Drift”: 142 reps
Power Cleans: 3×205#. PR!
Pause Back Squats: 2×265#. Also a PR!
“Miami Drift”: 5 rounds Rx in 9:33.
Power Cleans: 3 x 205lbs
Pause Back Squats: 2 x 295lbs
“Miami Drift”: not timed, subbed knees-2-elbows for GHD Sit-ups 1:1