Wednesday 10.04.2017

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– Our October On-Ramp class will begin Thursday October 12th at 6pm. Tell your friends!

Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus #1: Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Cleans.

3-3-3-3-3 (Increasing)

Notes: These are full Cleans, received at full depth in the Front Squat position. Increase weight across sets; Get some, freaks!

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Impact/Focus #2: Ring Dips
Warm-up as needed (3 sets x 5 reps) before working through one of the following training schemes as dictated by individual proficiency with the movement.

I. Weighted Ring Dips 5-4-3-2-1
II. Ring Dips 5-5-5-5-5
III. Modified Ring/Static Dips 5-5-5-5-5

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“Be The Sunshine”

Samy Daghir

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