10.03.2016

Congratulation to Ryan (Tall Ryan) and Nicole on getting married last weekend. They have been enjoying their honeymoon in Mexico but Ryan will be back this week. Make sure you congratulate him!

ANNOUNCEMENTS
– Our October on-ramp class begins Tuesday October 4th at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat (Week 2)
Work through the following sets of Front Squat using the percentage based sets outlined below.
To determine loads use 3-rep Front Squat established on 09.19.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 3 reps (5-10lbs more than last week)

Notes: Use your previously established Front Squat 3RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“High-Low”
Complete for time
10 x Cleans (155/105)
20 x Box Jumps (24/20)
8 x Cleans
16 x Box Jumps
6 x Cleans
12 x Box Jumps
4 x Cleans
8 x Box Jumps
2 x Cleans
4 x Box Jumps

Notes: Today’s cleans come with an unbroken penalty. Athletes must complete their set unbroken or start their set over with rep 1. If needed coaches discretion will be used for appropriate weight.

Post times to comments.