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– Our May On-ramp class begins Tuesday May 2nd @ 6PM! Let’s pack the house.

Warm-up Drills
I. 2:00 x Speed Rope
II. 2 rounds of “Cindy”
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.

Front Squat 4-4-4-4 (80% 1RM)

Notes: Complete the following workload percentage based off your current 1RM established on 04.17.2017.

Post loads to comments.

Complete 3 rounds for time of
10 x Push Press (135/95)
20 x Chest-2-Bar Pull-ups
50 x Double unders

Post times to comments.

Skill Development
Choose 1 of the following options:
I. 20-25 x Ring Dips
II. 10 x Negatives & 15 x Banded Dips
III.Accumulate 3:00 of Ring Support

Samy Daghir

4 thoughts on “05.01.2017”

  1. trying not to totally slack off:
    Recumbent bike -“Ride in the Park” program
    23:58/6 miles/128 Cals

  2. Front Squat: 120#

    Redenbacher’s: 21:35 (65#, normal kipping pull-ups, single-unders)

    Skill Development: II (red banded dips)


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