Wednesday 05.29.2019

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Next Available On-Ramp Start Date
Tuesday, June 4th @ 6:00pm

For additional information please follow the link to our On-Ramp Page found HERE.

Warm-up Drills
I. Row 500m
II. Dynamic & Yoga Drills
III. Mobility Prep (Snatch & OHS emphasis)

Impact/Focus: Overhead Squat Intervals
Warm up as needed before completing the following workload for Overhead Squat every :75 for 9 rounds.

Overhead Squat 5-3-1-5-3-1-5-3-1 (same weight across sets)

Notes: Whether training with PVC or a loaded barbell today is about ideal form and technical practice. The warm-up drills used will facilitate improved range of motion and performance, applying these to the training every :75 depends significantly upon proper discretion when selecting a weight for today’s Overhead Squats.

60% of a 1rm or lighter if applicable log book data exists.

Bars will be rack jerked and taken from the rig for this part of today’s training evolution.

Post scores to comments.

5 Rounds for time
(vs 15:00 time cap)
Row 250m
7 x Snatch (see below)

Notes: Full or Power movements are both viable options for today; however, one method being selected for use throughout the five rounds would be regarded as the more encouraged behavior as opposed to mixing and matching Power and Full Snatch movements throughout.

Select weights that are 60% of a 1RM or lighter, 1-2 sets per round would ideally be possible as a perspective guideline.

Samy Daghir

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