Wednesday 08.28.2019

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Our Next On-Ramp Start Date
Tuesday, Sept 3rd @ 6pm
Learn More & Contact Us by clicking HERE.

Mel, Vino, Andy & Bobby’s 5pm ‘Karen’ support group meeting…

Warm-up Drills
I. Run 400m
II. Coach’s Choice
III. Mobility

Impact/Focus: Back Squat Triples Every 2:00
Back Squat Warm-up Sets x 3-3-3 reps each, climbing to a starting weight range of 50-60% of a 1 rep record to begin the following training.

Back Squat 3-3-3-3-3
**climb weight as able each set

Notes: Build to a heavy triple (3 rep set) for Back Squat by climbing in weight across working sets every two minutes for five rounds. Box Squat & or Bench (knee track guidance) set-up and drills may be used to emphasize form and balance in the Back Squat movement. Overall points of performance reinforcements will be aimed towards Back Squat bar position, movement initiation cues, and position maintenance at depth.

Post sets/reps/loads to comments.

“Diane Gets Beachy”
For time
21-15-9 x Deadlift (225/155lbs)
21-15-9 x Handstand Push-ups
42-30-18 x Row (kcal)


– Read the above as follows; round one is 21 reps of Deadlift, 21 reps of Handstand Push-ups, and 42 kcal Rowing… round 2 is 15,15,30 reps/kcal respectively, and the final round is 9/9/18 reps/kcal.

– Scaling today will be 1:1 for HSPU movement substitutions. Deadlift weights may be scaled accordingly to represent a percentage of a max rep record that is executable throughout a met con training format as above.

 References & Training Links:
– Back Squat training 3-3-3-3-3 on the 2:00 via 06.13.2019 linked HERE.
– Back Squat training 3-2-1 cluster sets via 07.16.2019 linked HERE.

Post scores to comments.

Skill Development
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. Slay Goats
III. Spikeball
IV. ‘Zeta’s Midline Challenge’

Psssst…on a Foot-note: The Open counter-attacks in 2019! 20.1 approaches in less than 60 days! 

Samy Daghir

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