Congratulations to our June on-ramp graduates: Tom, Greg, Dave, Alex (not pictured), and Ethan (not pictured). We look forward to seeing you crush workouts next week!
Warm-up Drills
I. Run 400m
II. 9 Fundamentals x 5 reps each
III. Mobility
Impact/Focus: Deadlift Week 11
Warm up as needed before completing the following workload for Deadlift.
Deadlift 1-1-1 (@ last week’s weight)
Notes: Athletes will be working up to the weight they reached on 06.15.2018. Then complete 3 singles at that weight.
Suggested warm up sets should be as follows (based off weight you’re working towards) 3×40%
3×50-55%
3×75-80%
1×90%
Post loads to comments.
“Interval Solstice”
Complete as many reps as possible in the given work period.
Run 400m (For Time)
Rest 1:00
1:30 x Handstand Push-ups
1:30 x Wallball (20/14)
1:30 x Hang Clean (115/75)
1:00 x Handstand Push-ups
1:00 x Wallball (20/14)
1:00 x Hang Clean (115/75)
:30 x Handstand Push-ups
:30 x Wallball (20/14)
:30 x Hang Clean (115/75)
Rest 1:00
Run 400m (For Time)
Post times to comments.
“Deadlift” : 295# x 1
“Interval Solstice” : 1:24/40/40/17/2:10 (SBs on GHD for HSPU/75#)
Deadlift: 305#
Interval Solstice: 1:54/8/56/25 RX
Oops, my last run was 2:02.
Deadlift: 205
Interval Solstice: 1:47/24/32/12/1:39 (SBs on GHD)
Deadlift: 315#.
“Interval Solstice”: 1:36 • 39 • 69 • 25 • 1:41 Rx.
Whew. Hang squat clean is the unkindest of clean.