IMPORTANT PARKING NOTICE FOR ATHLETES!!!
– Our parking lot is being re-constructed via paving and excavation for water table management. Until the work has been completed the parking lot and main entrance will be not accessible during regular hours of operation. We kindly ask our athletes to park on Hayward St or Willow St and enter through the door located on our Hayward St side (aka adjacent Vallet St Jailhouse). Thank you for helping us adapt accordingly until this stage of facility development has concluded.
Warm-up Drills
I. Row 500m
II. 2-3 rounds of
5 x Clusters (Full Clean + Thruster)
3-5 x Pull-ups (3 x D.Hang or 5 x Kipping)
10 x Samson Lunges
10 x Scorpions (5L/5R)
III. Mobility
“Jackie”
Complete for time
Row 1000m
50 x Thrusters (45/35lbs)
30 x Pull-ups
Notes: Please attend to comparing benchmark results for “Jackie” that are most recent if applicable when posting in the comments section. Scaling will be 1:1 for movement, load, or distance adjustments. Get some, freaks.
Post scores to comments.
Impact/Focus: KB Front Rack Walking Lunges
Warm up as needed with 2-3 sets of 8-10 reps each.
Athletes will have 4 (minimum) to 6 (maximum if failed sets warrant) attempts to move the heaviest load possible, unbroken, across the assigned distance below.
40ft x KB Front Rack Walking Lunges
Notes: One way distance to complete (40 feet) is equivalent to the length of the wood platforms inlaid in the Pit section of our gym. Increase weight as able, successful attempts/sets require the distance to be completed without stopping or removing the Kettlbells from the front rack position.
Post results to comments.
Jackie: 11:18 Rx (did C2B Jackie in 12:37 for Team Series last year).
KB front rack walking lunges: 16kg
“Jackie”: 6:56 Rx.
• Cf. 7:48 Rx+ on 9/30/2017.
• Row: 3:44.2 minutes (43, 44, 45, 46, 45-second 200m-split times).
KB Front Rack Walking Lunges: 32kg.