3.28.2016

Congrats and welcome to our March ONRAMP class!

WARM UP:
3 RNFT
10 Cal Row
10 Glute Walks R & L
5 Squats with Bands above knees
10 Bear Crawls

1 Thoracic MOB Drill
1 Hip MOB Drill

PART 1: FRONT SQUAT 6 & 1 and Strict Pullups

Week 1 Day 1

Warm Up
6 @ 50%
4 @ 60%
3 @ 70%

Work Sets
6 @ 70%
1 @ 90%

6 @ 73%
1 @ 93%

6 @ 75%
1 @ 95%

The warm up sets do not need much rest between. After the 6 rep and
single rep take 2-3 minutes.

*After each Heavy Single Perform 1 Max Set of Strict Pullups.

New Members should build to find a HEAVY SET OF 6. Record that number
and calculate your 1 Rep Max to be used next time. New members do not
max out, stick to difficult sets of 6.

1 Rep Max Calculator

PART 2:

SPORT:

10 Min AMRAP
30 TTB
30 Box Jumps 30″ 24″

FITNESS:

10 Min AMRAP
30 Russian Swings 53/35
30 TTB or Knee Ups or Hollow Rocks

Coach Led Stretch

or

OLYMPIC WORKOUT

Snatch

1 Set of 2 Reps @ 50%
1 Set of 2 Reps @ 60%
1 Set of 2 Reps @ 70%
1 Set of 2 Reps @ 75%
1 Set of 1 Rep @ 85%
1 Set of 1 Rep @ 90%
1 Set of 1 Rep @ 95%
2 Sets of 1 Rep @ 100%

Snatch Pull

3 Sets of 3 Reps @ 110%

Back Squat

1 Set of 3 Reps @ 50%
1 Set of 3 Reps @ 60%
1 Set of 3 Reps @ 70%
1 Set of 3 Reps @ 75%
1 Set of 2 Reps @ 80%
1 Set of 2 Reps @ 85%
1 Set of 2 Reps @ 90%
2 Sets of 2 Reps @ 95%