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04.22.2016

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Congratulations to our April on-ramp graduates. Trevor, Matt, Ben, and Dan (not pictured) will be working hard along side you all. Please welcome them to our community.

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. Row/Run
II. 2-3 rounds of
25ft Waiters Walk (Left)
25ft Waiters Walk (Right)
10 x KB Suitcase Deadlift
10 x KB Swings
III. Mobility

Impact/Focus: Deadlift
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today. We will 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.

“Gatorville”
Complete as many rounds/reps as possible in 6:00 of
7 x Pull-ups
14 x Wallball (20/14)

Rest 2:00

Complete as many rounds/reps as possible in 6:00 of
7 x Toes-2-Bar
14 x ‘American’ KB Swings (32/24)

Post rounds/reps completed to comments.

Samy Daghir

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