ANNOUNCEMENTS
— Our February on-ramp class begins next Tuesday, February 5th at 6pm. Tell your friends!
Warm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Bear Crawl
25ft Inchworms
25ft Samson Lunge
25ft Pike Walk
25ft Lateral Lunge
III. Mobility
Impact/Focus: Power Snatch
Warm up as needed (3 sets x 3 reps) before completing the following workload for Power Snatch.
Power Snatch 2-2-2-2-2 (increasing)
Notes: Work up to a heavy two rep or 2 rep record today providing 5 heavy sets have been accomplished. Get some, freaks.
Post loads to comments.
“Slam-braap”
Complete as many rounds and repetitions as possible in 10:00 of
Row 21kcal
21 x Remedial Slamball (30/20lbs)
Row 15kcal
15 x Remedial Slamball (30/20lbs)
Row 9kcal
12 x Remedial Slamball (30/20lbs)
Notes: One Round is the complete 21-15-9 couplet. Remedial Slamball is a modification to the Range of Motion for the traditional Slamball movement which will emphasize aspects of the points of performance commonly lost early in training applications. Practice makes perfect possible.
Post scores to comments.
Power Snatch: 135#.
“Slam-braap”: 2+15 Rx.
“Power Snatch 2s”: 90#
“Slam-braap”: 1 + 42 Rx !! (what was i thinking?)
Deadlift. 135#
Modified Slam-braap: 1+29
21 kcal bike
3 100# sandbag drags
15 kcal
2 drags
9 kcal
1 drag