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 (Deadhang)
10 x Hollow Rocks
15 x Air Squats (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 @ 95% of 7RM
Notes: Athlete’s should base today’s percentages off their 7RM Back Squat established on 07.24.2017.
Post loads to comments.
“Level up”
Complete 4 rounds for time of
8 x Power Snatch (95/65)
12 x Toes-2-Bar
Run 200m
Post times to comments.
Skill Development: Sum Challenges
I. Pull-ups 5 sets of (7 @ 81X2 tempo) Score is getting stronger
II. 3 sets Push-ups (15 @ 2111 tempo) Score is getting stronger
III. L-sit (tabata) Score cumulative seconds in hold.
“Back Squats” : 145 x 7
“Level Up”: Modified – 10 MBC/15 GHD/200m
12:37
Back Squat: 235#.
“Level up”: 11:21 Rx.
Back Squat: 115
Level Up: 22:41 Rx