Monday 06.24.2019

Announcement:
Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .

Warm-up Drills
I. Run 400m
II. Mobility
III. Barbell Warm-up and Technique Review for Shoulder Press via Wendler’s Strength Progression

Impact/Focus: Shoulder Press 5-5-5+ (week 2)
Work through the following sets of Shoulder Press using the percentage based sets outlined below.
To determine loads use a 1-rep Shoulder Press established on 06.17.2019 (week 1) linked HERE.
The final set is a ”+” set which means each athlete will attempt to execute as many additional reps as possible.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 65%
5 x 75%
5+ x 85%

Notes: Athletes that need Shoulder Press 1rep starting numbers may use the following link to a 1 rep maximum calculator tool linked below should other personal records for press rep ranges be available.

Link: 1-Rep Maximum/Percentage Calculator

Link: Wendler 5/3/1 Calculator

Post sets/reps/loads to comments.

“Beat the Brakes Off”
Complete for time versus a 15:00 Running Clock
Run 800m
In the time remaining; AMRAP of
5 x Bar Muscle-ups
10 x Lateral Burpees (over Med.Ball)
15 x Medicine Ball Cleans (20/14lbs)

Notes: Scaling for Muscle-ups to Jumping Muscle-ups is 1:1, Pull-ups or Scaled Pull-ups & Ring Rows are 2:1. There is no scaled component for the Ring Dip today for the Bar Muscle-up.

Post scores to comments.