Monday 07.08.2019

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1. Our Next On-Ramp Course begins TOMORROW NIGHT
July 9th, 2019 @ 6PM

Learn more by clicking the link to our On-Ramp homepage found HERE.

Warm-up Drills
I. Row 500m
II. Mobility
III. Barbell Warm-up and Technique Review for Shoulder Press via Wendler’s Strength Progression

Impact/Focus: Shoulder Press 5-3-1+ (week 4)
Work through the following sets of Shoulder Press using the percentage based sets outlined below.
To determine loads use a 1-rep Shoulder Press (90%) 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 75%
3 x 85%
1+ x 95%

Notes: Athletes that need Shoulder Press 1 rep 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.

Complete for time versus a 15:00 Running Clock
Row 1000m
In the time remaining, AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Air Squat


In the time remaining; AMRAP of
5 x Handstand Push-ups
10 x Pistols (alt.L/R)
15 x Pull-ups

Notes: Benchmark warning order.

Post scores to comments.

Samy Daghir

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