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Thursday 11.01.2018

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ANNOUNCEMENTS
– Our November On-ramp class begins Tuesday November 6th @ 6pm. Tell your friends!

Warm-up Drills
I. Row 35/25 calories
II. 2-3 rounds
10 x Push-ups (CFGS)
10 x Walking Lunges
15 x Hollow Rocks
III. Mobility

Impact/Focus: Floor Press
Warm-up as advised following the Floor Press movement introduction and instruction (see notes below) before completing the following workload.

Floor Press 3-3-3-3-3

Notes:
Protocol for warm-up sets and reps– increase weight evenly from empty bar/light loads to working loads. Once athlete(s) are adequately warmed-up and ready complete the five sets of three repetitions for the Floor Press.
Climb in weight as able, provided learning is facilitated as a priority and the work volume is capable of being executed well and with attention to detail regarding ‘points of performance’.
It is advisable to approach today’s training without any prior expectations, any loads lifted should not be determined utilizing Bench Press capabilities.

Post sets/weights to comments.

“Accessorized”
Complete for time
100ft x Walking Lunges (30/20)
21 x Toes-2-Bar
21 x Box Jumps (24/20)
21 x Slamball (30/20)
100ft x Walking Lunges (30/20)
15 x Toes-2-Bar
15 x Box Jumps (24/20)
15 x Slamball (30/20)
100ft x Walking Lunges (30/20)
9 x Toes-2-Bar
9 x Box Jumps (24/20)
9 x Slamball (30/20)

Notes: Walking lunges will be performed carrying your slamball by whatever means necessary to complete the repetitions.

Post times to comments.

Katelyn

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