ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
Warm-up Drills
I. Pose Running Technique
II. Mobility
Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
5 x 75%
5 x 75%
5 x 75%
Notes: Use your previously established Deadlift 5RM to determine loads for today. This week will begin a linear strength, which will stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Ninja Warrior”
Complete 3 rounds for time of
Run 400m
7 x Bar Muscle-ups
15 x Thrusters (95/65)
Post times to comments.
“Deadlift 5s” : 210# x 5 x 3
“Ninja Warrior”: 24:48 (Jumping Bar MU/65#)
Deadlifts: 115×5
Ninja Warrior: 36:34 (red band pull-ups, RX weight)
Deadlift: 175#x5
“Ninja Warrior”: 35:40ish (Jumping MU’s)