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Tuesday 06.25.2019

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Announcement:
Our Next On-Ramp Course begins July 9th, 2019 @ 6PM
Learn more by clicking the link to our On-Ramp homepage found HERE .

 

Warm-up Drills
I. Run 400m or Row 500m
II. Dynamic Drills & Yoga Poses
III. Mobility Drills (band, PVC, Abmat for Rig, & Wall Drills)
IV. Barbell & Gymnastics movements technique review and warm-up sets/reps

Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each building to a first working set weight.
Athletes will have 5 attempts to move a maximum load for 8 steps of walking lunges (back rack).

8 x Walking Lunges (Back Rack)

Notes: Barbells will come from the rack for today’s training.

Post loads to comments.

“Cannonball Pusher”
21-18-15-12-9-6-3 reps for time of
American Kettlebell Swings (32/24kg)
Ring Push-ups

Notes: Scale Kettlebell weight as necessary to facilitate longer, unbroken working sets. Rx+ Unbroken sets to proceed through rounds of the training.

Post scores to comments.

Skill Development
Rest 3:00-5:00 after completing the Met Con above before working through the following sets/reps for quality and learning reinforcement.

5-7 Rounds of
8 x Barbell or DB Row (increase weight per set, multiple sets at weight are good to go if form will degrade at an increase)
10 x GHD Sit-ups (range of motion & breathing practice)

Samy Daghir

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