ANNOUNCEMENTS:
– Our August On-Ramp class begins next Tuesday August 8th at 6PM. Tell your friends!
Warm-up Drills
I. Speed Rope 2:00
II. 2-3 rounds of
7 x Push-ups
7 x KB Swings
7 x Goblet Thrusters
III. Mobility
Impact/Focus: Deadlift (Week 4)
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.
Deadlift 5-5-5-5-5 (+5-10lbs from previous week)
Notes: 75% work was based off current 5-rep max established on 07.07.2017.
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)
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Deadlift: 215#.
“Portion Control”: 14:58 Rx — 1:27 • 1:19 • 1:24 • 1:23 • 1:25 — 6:58 cumulative work time.
Deadlift: 145#
Portion Control: 21:58 Rx – 2:46/2:44/3:16/2:53/2:19 – 13:58 cumulative work time.