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DSC_0727Congratulations to our newest on-ramp graduates (Chris missing from the picture). Let’s welcome them to our family.

Warm-up Drills
I. Row 3:00
II. 2 rounds of
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Leg Kicks
25ft Spiderman Walk
25ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Press 5-3-1+
Work through the following percentage based sets outlined below.
To determine loads multiply 1RM by .9 with percentages being derived from the resulting number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%

Post sets/reps/loads to comments.

“Sun, Guns, and 6-pack”
21-15-9 reps of
Overhead Walking Lunges (45/25)
Ring Dips

Post times to comments.

Samy Daghir

5 thoughts on “08.27.2014”

  1. “Press 5-3-1+”: 95#
    “Sun, Guns & 6-Pack”: 14:13 Rx ‘cept with 35# plate

    Congratulations graduates! So, Chris is missing from the missing photograph. Result of what my friend refers to as a fupgrade?


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