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– This coming Tuesday, June 7th @ 6pm our On-Ramp Class Commences.

Warm-up Drills
I. Row 500m
II. 10-8-6 reps of
Deadlift (20/15kg)
Thrusters (20/15kg)
Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk8)
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 (+5 to 10 lbs from last week)

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

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 20/15kg)

Post scores to comments.

Samy Daghir

3 thoughts on “06.03.2016”

  1. “Deadlift”: 255 x 5x 3
    “Portion Control”: 2:15/2:15/2:35/2:39/2:54 @35# & 45#
    Succumbed to some serious shoulder smoldering!


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