Wednesday 05.30.2018

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– Our June On-Ramp class begins  next Tuesday June 5th at 6pm. Tell your friends!

Warm-up Drills
I. Speed Rope 2:00
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: Back Squat Week 8
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: If you are not recovered from “Murph” and cannot complete your sets/reps, complete them at the weight you used the previous week. The initial % are based off of the 5RM that was established on 04.02.2018.

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Complete for time
10-8-6-4-2 x Power Snatch (115/75)
50-40-30-20-10 x Double unders

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5 thoughts on “Wednesday 05.30.2018”

  1. “Back Squat Wk. 8”: 185# x 5 x 5
    “Far Cry” : 11:14 75# & DUs.

    Wishing Samy a full and pain-free recovery, I know it won’t be speedy!


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