Friday 06.14.2019

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Announcement: Our Next On-Ramp Start Dates and Course Infofor Sign-up July 7th, 2019: learn more by clicking HERE.

Warm-up Drills
I. Run 400m or Row 500m
II. 2 Rounds of
5 x Pull-ups
10 x Push-ups
15 x Air Squats
III. Mobility
IV. Clean & Jerk Barbell Warm-ups, PVC Drills for footwork technique

Impact/Focus: Push Jerk Doubles from the Deck
Warm-up with 3 sets of the assigned barbell complex below; build to 70-80% range of last weeks numbers and complete 8 Rounds Every :75 seconds.

1 x Clean (Full or Power)
2 x Jerk

Notes: The weights determined today are based upon last Friday’s established best lift (or recent C&J 1RM). Scale loads accordingly to facilitate the development emphasis of the lift’s overhead portion.

Post scores to comments.

20:00 AMRAP of
1 x Rope Climb
Max Reps Handstand Push-ups
Run 400m

Notes: Scaling to Pull-ups and assisted Pull-ups is 5 reps per Rope Climb. Scaled Rope Climbs with a knotted rope are 1:1, Pulls to standing are 2:1.
Scaled HSPU movements are 1:1 for max rep set attempts per round.

Post scores to comments.

Samy Daghir

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