Friday 05.31.2019

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. Coach’s Choice
II. Mobility

Impact/Focus: Deadlift 1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep or 5 rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Deadlift 1-1-1-1-1RM

Notes: Utilize single rep sets beyond the five as needed. The percentage based warm-up is a guideline, athletes should prepare to warm themselves up well with a strategy towards maximizing one rep performance. Adrenaline and over excitement at the words ‘One Rep Max’ does not represent an appropriate standalone warm-up. Prime yourselves to excel, get some, freaks!

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“Partner AMRAP”
Partner AMRAP 10:00 of
10 x Hang Power Clean (95/65lbs)
10 x Shoulder-to-Overhead (95/65lbs)
20 x Box Jump/Step Over’s (24/20”)
**KB Front Rack Hold @ 2 x 24/26kg

**One athlete works through one round before their partner does one round, alternating as such for as many rounds as possible in 10:00.
While one athlete is working the other athlete must maintain a double kettlebell front rack static hold. At anytime when the athlete holding the kettlebells takes a break the other athlete must stop working through their round of the AMRAP and join in for 10 x reps of tandem burpees.

Rx weight guidelines would be 95/65lbs, scaling options will be available for all movements.

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