Great job On Ramp!
14 Jun
A. Back Squat 55%1RM x 5; 65% 1RM x 5; 75% 1RM x amrap. Rest 3 min; perform @ 20X0 tempo.
You must maintain tempo on amrap set!
Add 10 lbs to you “”max”" from last cycle.
B1. DB Walking Lunge: 4 x 12 (6/6), rest 2 min (go heavy, 12 reps should be tough!
If you make 12 steps, you must go heavier on the next set.)
B2. Kipping Pullups: 4 x 20, rest 2 min C. Side Bridge – 45 sec/side x 3 sets/side; rest 10 sec b/t sides
Strength test this week: Sorrensen test – static back extension held for max time. Only needs to be done once, you can do it any day of the week. Post time on right of whiteboard.
Cool Down
3 rounds: Shoulder bridge x 15 sec
Spinal rocks x 20
The most recent On Ramp class just finished up, so you may start seeing some new faces in class. Great work On Ramp!
Steve nails the elbow lever
Steve! Nice work dude.
Squat: 170/200/235×3
DB Lunge: 53/72/72/85(f)
Steve-O! I thought I was looking at Scott for the minute you held that pose…. Awe-some
On another note, On-Rampers, solid job and look forward to WOD’n with you all soon.
MMM, nothing like green pea flavored popsicles (I’m not kidding, there is nothing like green pea flavored popsicles. I looked, only found them in China).
today,
Squats – 170/205/240×5
Lunges – 25/35/45/53
Nice elbow lever, Steve.
squats – 210/250/285×6
lunges – 45/55/65/65
Steve, lookin good buddy!
Context free photos of Physical Perfection?
Perfect.
#1 Jess and I enjoying green bean ice cream-sicles at the entrance to the Forbidden City. We try to have at least one-a-day while we are here.
#2 The view from our hostel in Hangzhou. Hangzhou is 2 hours south of Shanghai.