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– Our January On-Ramp begins Tuesday January 5th at 6:00pm. Tell your friends!

Wednesday: Normal Hours
Thursday: Normal AM, 12pm, and 4pm only.
Friday: Closed
Saturday: Open Gym 9-11am




Warm-up Drills
I. Coach’s Choice
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunges
10 x Leg Swings
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Bench Press
Work through the following sets/reps of Bench Press after warming up with three sets of five repetitions each.

Bench Press 5-4-3-2-1*
Bench Press x 2 sets of 6-8 reps (70-80% of 1*)

Notes: Attempt to establish a heavy single repetition effort near or on par with a previous or estimated one rep maximum.

Post scores to comments.

“Foramen Magnum”
For time
5 x DB Bear Complex
3 Rounds of
30 x Wallball (20/14lbs)
20 x Dumbbell Snatch (10L/10R)
5 x DB Bear Complex

Notes: The DB Bear Complex is as follows: 1 x DB Deadlift, 1 x DB Hang Power Clean, 2 x Walking Lunges (1R/1L), and 1 x Push Press/Jerk. Get some, freaks.

Post scores to comments.

Skill Development
I. Muscle-up Transitions (Choose one):
a. 5 sets of 3 reps x Transition Negatives/Band Assisted**
b. 3 sets of 10 reps x Muscle-up Transitions (Self-Assisted)
c. 5-4-3-2-1 reps sets of strict Muscle-ups (or Competition Style)
III. Remedial Pull-up Training: 5 sets of 5 reps (strict/deadhang), alternate between close and normal width grip on the Pull-up bar, scale with bands as necessary.
Rest 3:00 before one final max repetition effort with any style of pull-ups (strict to butterfly) permissible.

Samy Daghir

4 thoughts on “12.31.2015”

  1. Bench Press: 245×1/2×8@185lbs
    “Foramen Magnum”: 13:17 rxd
    Ten minute Emotm of 2 x muscle ups for skill development with an awesome crew of 4pm overachievers.


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