ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
10 x Strict Press
15 x Air Squat (Wall Therapy)
III. Mobility
Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.
Back Squat 7-7-7 @ 90% of 7RM
Notes: Athlete’s should base today’s percentages off their 7RM Back Squat established last week on 07.24.2017.
Post loads to comments.
“Do the Dew”
Complete 5 rounds for time of
5 x Push Jerks (155/105)
10 x Burpees
Notes: Rx+ option will be 175/125lbs.
Post times to comments.
Back Squat: 110
Do the Dew: 12:37 (80#)
Back squat: 220#.
“Do the Dew”: 7:57 Rx+.
“Back Squats” : 120# x 7
“Do the Dew”: 8:13
Modified – 1-arm DB Press x 10 / MBC x 15
Back Squat: 185# x7
“Do the Dew”: 8:09 Rx’d