ANNOUNCEMENTS:
– Our October on-ramp begins tomorrow, Tuesday October 2nd at 6pm. Tell your friends!
IMPORTANT ANNOUNCEMENT:
– Starting tomorrow (Tuesday Oct 2nd) our parking lot will be getting paved and not accessible. All athletes will need to park on Hayward St or Willow St and enter through the door located in the front of the building. This will be unless otherwise directed.
Green = Safe to Park, Blue = Entrance, Red = No Parking
Warm-up Drills
I. Row 2:00
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 3 reps) before completing the following workload for Back Squat.
Back Squat 3-3-3-3-3
Post loads to comments.
“Wrestling Ring”
Complete 18-15-12-9-6 reps of
Sumo Deadlift High Pull (95/65)
Box Jump Overs (24/20)
Ring Dips
Post times to comments.
Back Squat: 165×3
Wrestling Ring: 15:37 – modified (12-4 rep scheme for ringdips)
Back Squat: 3×280#.
“Wrestling Ring”: 13:06 scaled (24kg kettlebell SDHP).
“Back Squat 3s” : 175# x 3
“Wrestling Ring” : 14:48 (65#/24″/Ring Dips)