07.05.2017

FullSizeRender 15ANNOUNCEMENTS: - Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends! – Support Charity’s Veteran Run To Home Base 9k on July 15th via her fundraiser page. Link found HERE. Warm-up Drills I. Run 400m II. 2-3 rounds of 5 x Pull-ups (Deadhang) 10 x Abmat Sit-ups 15 x Air Squat (Wall Therapy) III. Mobility Impact/Focus #1: Pause Back Squat Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat. Back Squat 4-4-4-4 (22×2 Tempo) Notes: Tempo Explanation HERE Post loads to comments. "Independence Eve" Complete 5 rounds for time of 6 x Power Clean (185/135) 18 x GHD Sit-ups Run 200m Post times to comments. Skill Development Select one of the following I. Back Extensions 3×15 II. Glute Ham Raises 3×10 III. Good Mornings 3×10
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4 Responses to 07.05.2017

  1. Daniel says:

    Pause Back Squats: 205#.

    “Independence Eve”: 18:33 Rx.

  2. Katelyn says:

    Pause Back Squats: 120

    Independence Eve: 20:35 (75#)

  3. Pistol Pete says:

    No back squatting yet.
    “Independence Eve” (a few days late on that one):
    Modified – 1-arm DB HPC (40#) for PC
    18:02

  4. Abby says:

    Pause Back Squat: 195# x4

    “Independence Eve”: 22:19 Rx’d

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