ANNOUNCEMENTS:
– Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends!
– Support Charity’s Veteran Run To Home Base 9k on July 15th via her fundraiser page. Link found HERE.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus #1: Pause Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 4-4-4-4 (22×2 Tempo)
Notes: Tempo Explanation HERE
Post loads to comments.
“Independence Eve”
Complete 5 rounds for time of
6 x Power Clean (185/135)
18 x GHD Sit-ups
Run 200m
Post times to comments.
Skill Development
Select one of the following
I. Back Extensions 3×15
II. Glute Ham Raises 3×10
III. Good Mornings 3×10
Pause Back Squats: 205#.
“Independence Eve”: 18:33 Rx.
Pause Back Squats: 120
Independence Eve: 20:35 (75#)
No back squatting yet.
“Independence Eve” (a few days late on that one):
Modified – 1-arm DB HPC (40#) for PC
18:02
Pause Back Squat: 195# x4
“Independence Eve”: 22:19 Rx’d