ANNOUNCEMENTS:
– Join us for Memorial Day “Murph” on Monday May 29th at 9am.
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Pull-ups
7 x Kb Swings (24/16
10 x Goblet Squats (24/16)
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.
Front Squat 2-2-2 (90% 1RM)
Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.
Post loads to comments.
“Task Priority Nate”
Complete 7 rounds for time of
2 x Muscle-ups
4 x Handstand Push-ups
8 x ‘American’ KB Swings (32/24)
Post times to comments.
Front Squats: 135×2
Task Priority Nate: 27:04 (Pull-ups, purple banded dips, 20# DB strict presses, 20kg swings)
Recumbent bike:
Rolling Hills program
6 miles/22:14/141 Calories – Calorie PR
Front Squat: 185# x2
“Task Priority Nate”: 30-ish mins… Shoulders were not cooperating today on HSPU (Red and Purple Banded MU Trans / 1 Ab Mat HSPU)