ANNOUNCEMENTS:
– Our February On-ramp begins this Tuesday (2/6) at 6pm! Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
5 x Power Snatch
7 x Front Squat
10 x Push-ups
III. Mobility
Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat.
Front Squat 5-5-5-5 (80%)
Notes: Athletes should base their 80% off of last weeks single rep effort on 01.29.2018.
Post loads to comments.
“Instant Replay”
Complete as many rounds as possible in 3:00 of
5 x Power Snatch (95/65)
7 x Push-ups
9 x Box Jumps (24/20)
Rest 1 minute. Repeat for a total of 4 cycles.
Notes: There are 21 reps per round thus each rep is scored as one point. Track rounds and reps along the way and at the summation of the training evolution calculate a composite score that shows a total rep count combining all five 3 minute AMRAP scores. … One number, total reps, get some, freaks.
Post scores to comments.
Front Squat: 160#
Instant Replay: 7 + 2 RX
Front Squat: 115
Instant Replay: 6+3 Rx
205#.
10+19 Rx.
“Front Squat” : 115# x 5 x 4
“Instant Reply” : 8 (65#/24″)