Image: Amoskeag RFC vs Fort Drum Rangers in Honor and Memory of Special Forces Medical Sargeant Kyle Warren, who made the ultimate sacrifice for his country on July 10th, 2010. Link Event Details and Meaning HERE.
UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.
Warm-up Drills
I. Run 800m
II. 2 rounds of
5 x Deadlifts (Barbell)
5 x Cleans (Barbell)
5 x Push Jerks (Barbell)
5 x Back Squat (Barbell)
III. Mobility
Impact/Focus: Back Squat 5-5-5 (Wk7)
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 (5-10lbs more than previous week)
Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.
1-Rep Maximum/Percentage Calculator
Post loads to comments.
“Saving Grace”
Complete for time
Row 1000m
30 x Clean & Jerk (135/95lbs)
75 x GHD Sit-ups
Notes: Compare scores to 05.26.2015
Post times to comments.
Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. CFNE Bulletproof Shoulders (Demo HERE)
Back squat 275 x 5
Saving Grace 16:49 @ 115#
“Back Squat 5s”: 165# x 5 x 3
“Saving Grace”: 15:52 @ 95# (2:38 better than 5/26/15)
Peter has nudged me into commenting again 🙂
Back Squat: 3 x 5 x 195. Finally have my strength back to where I was sitting about a year ago (at a heavier bodyweight)
Saving Grace: 16:12 RX
Back squat: 210#.
Saving Grace: 19:07 Rx.
Backsquats: 110#
Saving Grace: 23:04 (55# C&J and 150 AbMat Sit-ups)
Back Squat: 190# x5x3
“Saving Grace”: 18:03 Rx’d