Congratulations to Smiley Mike for completing “The Rut” 50K in Big Sky, Montana last week. The race required an elevation change of over 10,000ft. What an awesome accomplishment. Congratulations Mike!
Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Deadlift
5 x Barbell Row
5 x Clean
5 x Front Squat
III. Mobility
Impact/Focus: Clean EMOTM
Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean every minute on the minute for 9:00.
Minutes 1-3: 3 x Clean (70%)
Minutes 4-6: 2 x Clean (75-80%)
Minutes 7-9: 1 x Clean (85-90%)
Post loads to comments.
“Roman Ladder”
Complete 10-9-8-7-6-5-4-3-2-1 reps of
Toes-2-Bar
Burpees
Post times to comments.
Skill Development
Complete for quality
40 x Pistols
235#.
7:05 Rx.
Clean EMOTM: 105#
Roman Ladder: 11:17 Rx
Clean EMOTM : 85/105/125 #
“Roman Ladder”: 9:30 (2:30 for last 5 rounds, Samy). If only I could Kip as well as Katelyn.