ANNOUNCEMENTS:
– Memorial Day “Murph” will be held Monday May 28th at 10:00am. We will be running ONE heat starting at 10:30am. Please plan to arrive at 10:00am for warm up.
– Our June on-ramp class begins Tuesday June 5th at 6pm. Spread the word!
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
:15 x Handstand Hold
10 x KB Romanian Deadlift
10 x Abmat Sit-ups
III. Mobility
Impact/Focus: Deadlift (Week 7)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 3-3-3-3-3-3 (+5-10lbs from last week)
Notes: The initial % are based off of the 5RM that was established on 04.13.2018.
Post loads to comments.
“Quattro”
Complete 4 rounds for time of
9 x Handstand Push-ups
15 x Box Jumps (24/20)
21 x Abmat Sit-ups
Post times to comments.
Deadlift: 5×5×270#.
“Quattro”: 5:47 Rx.
“Deadlift”: 255 x 5 x 5
“Quattro” : 10:39 (SBs on GHD for HSPU)
Deadlift: 195#
Quattro: 10:14 (stinkbugs off the GHD)
185#
Mod 3 rounds
25# dB press
18”
GHD
14:42
Deadlifts: 265#
Quatro: 15:24 with two 10# side plates for my hspus