UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our May On-Ramp Class Commences. Yessssss.
Warm-up Drills
I. Speed Rope x 2:00
II. Coaches Choice (Spikeball, Pizza, PVC game)
III. Mobility
Impact/Focus #1: Back Squat 5-5-5 (Wk8)
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.
Impact/Focus #2: Push/Split Jerk
Warm up as needed before completing the following workload of Push/Split Jerk
Push/Split Jerk 3-3-3-3 (85% 1RM)
Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads.
Post loads to comments.
Skill Development
3 rounds for quality
8 x Barbell Row
10 x Back Extensions/Glute-ham Raises
:15 L-sit Hold
10 x Ab-wheel Rollouts
Notes: Increase Barbell Row weight each round if possible; scaling to Dumbbells may prove a better movement for some athletes. Pro’s and Con’s will be shared for consideration if applicable.
Back Squat: 3 x 5 x 200. Yes!
Push Jerks: 3 x 125. Ugh!
Back Squat: 200#x4, 195#x5, 195#x4…Retry 195# next week
Split Jerk: 140#x3