Friday 04.26.2019

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— Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.

Warm-up Drills (A)
I. Row 500m
II. Dynamic Drills
III. Mobility

Warm-up Drills (B) Deadlift
With an 8:00 time cap grab a barbell and weights before working through the following warm-up sets/reps in preparation for the Impact/Focus: Deadlift workload.

3-5 Rounds of
3-5 reps x Deadlift (climbing weight across sets at 50-75% range of 5RM)

Impact/Focus: Deadlift 5 x 5 (WK5)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5-5
(+5 to 15 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. Select a weight of 5,10,or 15 lbs to increase this week based on last weeks sets/rep load used. We will continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week.

Post scores to comments.

“Luck’s Got Nothing To Do With It”
3 Rounds For Time (vs 15:00 Cap)
Row 500m
30 x Cluster/Wallball (20/14lbs)
20 x Push-ups

Notes: Partition Cluster/Wallballs and Push-ups as necessary to complete the workload quickly and efficiently. The rep must return to the deck via catch and control. Drops = 1 additional rep added onto the round total.

Post scores to comments.

Samy Daghir

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