ANNOUNCEMENTS
– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!
Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Cleans.
3-3-3-3-3 (Increasing)
Notes: These are full Cleans, received at full depth in the Front Squat position. Increase weight across sets; Get some, freaks!
Post loads to comments.
Impact/Focus #2: Ring Dips
Warm-up as needed (3 sets x 5 reps) before working through one of the following training schemes as dictated by individual proficiency with the movement.
I. Weighted Ring Dips 5-4-3-2-1
II. Ring Dips 5-5-5-5-5
III. Modified Ring/Static Dips 5-5-5-5-5
Post scores to comments.
ROMWOD
“Be The Sunshine”
Clean : 105# x 3
Ring Dips – with blue bands – 5
….progress
Cleans: 215#.
Ring Dips: Option I (28kg kettlebell).
Cleans: 145×3, PR!
Ring Dips: III – with blue band across waist
Cleans: 105×3
Ring Dips: Option II
Clean: 155# x3, 165# x2
Ring Dips: Option II – Rx’d singles