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Monday 05.06.2019

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ANNOUNCEMENTS—
Our Next On-Ramp class begins Tuesday, May 7th @ 6pm. Tell your friends!
On-Ramp Information Link found HERE.


Warm-up Drills
I. Coach’s Choice
II. Dynamic Drills
III. Mobility
IV. 2 Rounds of
5 x Barbell Row
5 x SDHP
5 x Full Cleans
5 x Push Jerk
10 x Hollow Rocks
V. Movement Review and Warm-up Sets for Front Squats.

Impact/Focus: Front Squat Heavy Triples
Warm up as needed with 3 sets x 3 reps (climbing weight) before completing the following workload for Front Squat.

6 Working Sets as follows vs 12:00 time cap
3 x Front Squat (build to heavy triple rep @80-90%1RM)

Post scores to comments.

“Route Reconnaissance”
Complete the following For Time versus an 18:00 time cap
Run 800m
Then, complete the following…
25 x Pull-ups
50 x Push-ups
75 x GHD Sit-ups
100 x Air Squats
Then…
Run 800m

Notes:
Scaling guidelines may be found below.
L4 (savage): 1 Mile Run (w/ body armor)
L3 (rx+): 1 Mile Run
L2 (rx): 800m Run
L1 (scaled): Run 400m
– A general partitioning rep scheme with even volumes per round could be 5 Rounds of
5 x Pull-ups, 10 x Push-ups, 15 x GHD Sit-ups, 20 x Air Squats.
– If the weight vest puts potentially completing the workload out of reach then that component should be deferred to upcoming MURPH preparation opportunities in the following weeks to come. Smooth is fast.

Scaled Training Example
Run 400m
25 x Ring Rows or Assisted Pull-ups
50 x Assisted Push-ups
75 x Abmat Sit-ups (anchored)
100 x Air Squats
Run 400m

Rx Training Example
Run 800m
25 x Pull-ups
50 x Push-ups
75 x GHD Sit-ups
100 x Air Squats
Run 800m

Rx+ Training Example
Run 1 mile w/ vest
40 x Pull-ups
80 x Push-ups
100 x GHD Sit-ups
120 x Air Squats
Run 800m w/ vest

Post scores to comments.

Samy Daghir

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