ANNOUNCEMENT:
– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift
5 x Power Clean
5 x Front Squat
5 x Push Jerk
III. Mobility
Impact/Focus: Back Squat Week 7
Warm up as needed before completing the following workload for Back Squat.
Back Squat 5-5-5-5-5 (+5-10lbs heavier than last)
Notes: The initial % are based off of the 5RM that was established on 04.02.2018.
Post loads to comments.
“Half Time”
Complete 3 rounds, each individually timed.
Run 200m
10 x Clean & Jerk (135/95)
Run 200m
Rest 2:00
Post times to comments.
155#
5:40
5:57
5:52
Back Squats: 205#
Half Time: 4:00/3:52/4:00 RX
Back Squat: 5×5×250#.
“Half Time”: 3:08 • 3:04 • 2:56 Rx.
Back Squats: 145#
Half Time: 4:13 (75#) • 3:29 (65#) • 3:36 (65#)