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04.18.2016

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Congratulations to Jaymes for completing the Tough Ruck 2016. He completed 26.2 miles with 40 pounds on his back! Awesome job!

ANNOUNCEMENTS:
– On Saturday April 30th @ 11:00am we will be hosting a Bring-a-Friend/Free Workout. Spread the word.
– Our May On-Ramp class begins Tuesday May 3rd @ 6pm.
– Join us for Memorial Day “Murph”, Monday May 30th @ 10:00 & 11:00am.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Abmat Sit-ups
10 x Overhead Squat (PVC Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today. We continue to stress the importance of all athletes keeping an accurate record of their numbers from the previous week. Whether this is through a notebook, mobile app, or the Triib software, please put forth the effort so that you can benefit the most from our programming.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Rhetorical Mountaineering”
Complete as many reps as possible in 12:00 of
3 x Overhead Squat (95/65)
3 x Box Jumps (24/20)
6 x Overhead Squat (95/65)
6 x Box Jumps (24/20)
9 x Overhead Squat (95/65)
9 x Box Jumps (24/20)
12, 15…etc…

Post total reps completed to comments.

Samy Daghir

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