ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Ring Support
5 x Pull-ups
7 x Clusters
III. Mobility
Impact/Focus: Power Clean
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Clean.
Power Clean 3-3-3-3 (75% 1RM)
Notes: Athletes should reference their 1RM weight from 10.23.2018. Today’s repetitions will be touch and go from the floor.
Post loads to comments.
“World Champions!”
Complete 5 rounds for time
5 x Muscle-ups
5 x Clusters (Increasing)**See Notes
**Male: 75/95/115/135/155
Female: 65/75/95/105/115
Notes: Weights will increase each rounds for the clusters. Scaling for muscle-ups today will be a 2:1 ratio of pull-ups.
Post times to comments.
“Power Clean 3s” : 110#
“World Champions!” : 11:56 (65/75/85/95/105#)
Power Cleans: 205#.
“World Champions!”: 8:27 (scaled • pull-ups).
Power Cleans: 87#
World Champions!: 14:14 (55/65/75/95/95 – Pullups)