Image: Congratulations on your Spartan Race victory, Doc John!
UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our On-Ramp Class Commences.
Warm-up Drills
I. Speed Rope 2:00
II. Coaches Choice: Play game (Spikeball, Pizza, or PVC game)
III. Mobility
Impact/Focus: Back Squat 5-5-5 (Wk9)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016.
5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Kuriosity Kills”
21-15-9 for time of
Row (kcal)
Overhead Squat (95/65lbs)
Burpees
Post scores to comments.
Skill Development
I. CFNE Bulletproof Shoulders (Demo HERE)
Bullet Proof Shoulders CFNH Regimen:
1. Side Plank Rotation+Scap Squeeze (20 reps L + 20 reps R)
2. Modified Push-up Y-Hold (3 sets of :15 L + :15 R)
3. Scap Push-ups (15 reps)
4. Box T-Flies w/ thumbs up, arms straight (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
5. Box W-Flies w/ Pinkies out, elbows at 90 degrees (3-4 sets of 5 reps with :05 manually resist scapulae retraction; partner assisted)
6. Rotator Cuff Isolation (15 reps R + 15 reps L)
II. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
“Back Squats 5×3″:175#
“Kuriosity Kills”: 14:34 @ 55#
Arrgggghhhhh…..where did my coat-of-arms go?
Back squat 235 x 5
Kuriosity Kills 16:33 Rx
Back squat 235 x 5
Kuriosity Kills 16:33 Rx
Back Squat: 3 x 5 x 205. That was my 5RM 9 weeks ago!
Kuriosity Kills: 13:11 rx
Back Squat: 3 x 5 x 205. That was my 5RM 9 weeks ago!
Kuriosity Kills: 13:11 rx
Back Squat: 195# 3 x 5
“Kuriosity Kills”: 10:37 Rx’d
Backsquat: 115×5
Kuriosity Kills: 18:54 (45#)