UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our On-Ramp Class Commences.
Warm-up Drills
I. Row 500m
II. 10-8-6 reps of
Deadlift (20/15kg)
Thrusters (20/15kg)
Abmat Sit-ups (butterfly)
III. Mobility
Impact/Focus: Deadlift 5-5-5 (Wk8)
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)
3 x 5 reps (+5 to 10 lbs from last week)
Notes: Use your previously established Deadlift 5RM to determine loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 20/15kg)
Post scores to comments.
“Deadlift”: 255 x 5x 3
“Portion Control”: 2:15/2:15/2:35/2:39/2:54 @35# & 45#
Succumbed to some serious shoulder smoldering!
Deadlift: 245x5x3
“Portion Control”: 1:35/1:39/1:44/1:43/1:40 Rx’d
Deadlift: 3 x 5 x 255. My 5RM from 8 weeks ago 🙂 🙂
Portion Control: 1:54/1:52/2:16/2:00/1:51