ANNOUNCEMENTS:
– Our June On-Ramp class begins Tuesday June 6th at 6pm. Tell your friends!
– Charity’s Veteran Run To Home Base 9k fundraiser page link found HERE.
Warm-up Drills
I. 2-3 Rounds of
1 x Indoor Lap
Medicine Ball Complex
5 x Air Squat to Med Ball
5 x Med Ball Deadlift
5 x Med Ball Deadlift + Shrug
5 x Medicine Ball Cleans
5 x Med Ball Thrusters
5 x Med Ball Thruster Toss+Catch (in place)
5 x Squat Jump off Medicine Ball to max height
III. Mobility
Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum Front Squat.
Front Squat 1-1-1-1-1RM
Notes: To reference previous scores from 04.17.2017 please click HERE.
Post loads to comments.
“Swang”
Four rounds for maximum repetitions + kcal possible.
Complete as many repetitions as possible during each movements’ minute long work interval.
1:00 x Push Press (95/65lbs)
:15 x Rest/Transitions
1:00 x GHD Sit-ups
:15 x Rest/Transitions
1:00 x Row (kcal)
1:00 Rest…
Notes: There are :15 seconds allotted for transition between movements/stations. There is also a 1:00 rest between rounds. Score is cumulative repetitions and kcal rowed for one total value. Get some, freaks.
Post scores to comments.
Skill Development:
Select one of the following
I. Back Extensions 3×10
II. Glute Ham Raises 3×10
III. Back Extensions 3×15
Iv. Good Mornings 3×10
Front Squat 1RM: 2 × 1 @ 255#. (No PR.)
“Swang”: 64 • 120 • 56 Rx.
Front Squat: 145 (failed at 155)
Swang: 34/91/45 Rx
Front Squat: 215# PR!
“Swang”: 87/62/65 Rx’d