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11.02.2015

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11062115_10156218802830010_5986028695840771293_nANNOUNCEMENTS:
-Our November On-Ramp begins Tuesday Nov 3rd at 6:00pm!
-All Paleo Challenge food logs are due no later than Monday November 9th. This means we should have all 4 weeks of logs collected at that time.
-Join us for the Three Wise Men Veterans Day Workout on Wednesday November 11th! We will only be running heats at 6am, 12pm, and 6pm. Anyone looking to participate must register to reserve a spot before the event. (Register HERE)

Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
10 x KB Swings
10 x KB Push Press (5L/5R)
10 x Hollow Rocks
III. Mobility


Impact/Focus: Back Squat 5-3-1+

Work through the following sets of Back Squat using the 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 single rep.

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

Notes: Use you previously established Back Squat 1RM to determine loads for today, athletes that need Back Squat starting data will be able to use the tool linked below after establishing one, three, or five rep maximum Back Squat efforts.
1-Rep Maximum/Percentage Calculator

Post sets/reps/loads to comments.

“Vertigo”
Complete for time
10-8-6-4-2 x Push/Split Jerk (155/105)
50-40-30-20-10 x GHD Sit-ups

Post times to comments.

Samy Daghir

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