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– Our July On-Ramp begins Tuesday July 11th @ 6pm. Tell your friends!
– Support Charity’s Veteran Run To Home Base 9k on July 15th via her fundraiser page. Link found HERE.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups (Deadhang)
10 x Abmat Sit-ups
15 x Air Squat (Wall Therapy)
III. Mobility

Impact/Focus #1: Pause Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 4-4-4-4 (22×2 Tempo)

Notes: Tempo Explanation HERE

Post loads to comments.

“Independence Eve”
Complete 5 rounds for time of
6 x Power Clean (185/135)
18 x GHD Sit-ups
Run 200m

Post times to comments.

Skill Development
Select one of the following
I. Back Extensions 3×15
II. Glute Ham Raises 3×10
III. Good Mornings 3×10


4 thoughts on “07.05.2017”

  1. No back squatting yet.
    “Independence Eve” (a few days late on that one):
    Modified – 1-arm DB HPC (40#) for PC


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