On Ramp Day 3 Starts at 6PM!!!
and for our regularly scheduled programming…
Strength
Dumbbell Shoulder Press 3-3-3-3-3
Strength
Charlottesville's most experienced functional fitness and weightlifting center.
Charlottesville's most experienced functional fitness and weightlifting center.
What can we get psyched about for On Ramp tonight? Lay it on us, coach!
today we’re going to work on the Thruster and learn rowing technique
Do we talk about signing up if we survive tonight’s last on-ramp class?
yup.
Press: 35-45-50-50-50
BS – Form work
Pull-up work: Kipping (still can’t get a full kipping pull-up, but I can get up to about my eyes…)
Strength: OH squats 10-10-10 — 55#, 65#, 70#
WOD: 3 rounds of 400m run, 21 SD (BW), 12 PUs (cut-off time: 12 minutes)
-did 75# for SDs (never done them before, should have gone heavier), and green band for pullups. At 12 minute cut-off time had just one more pull-up to go. So I did the last one anyway to make me feel better.
15 x 5, 67, 89 x 4
back squat: 199-204-204-209-209
Same as Elizabeth
Worked on Butterfly pullups.
OH squats – 7×85(bad form), 75, 85 – finally felt the true lockout and it was sweet!!!!
2 rounds plus 13 sumo deadlifts – 400m run, 21 deadlifts, 12 pullups
SP: 40/40/45/40/40
BS: 177/177/177/187/199
SP: 15, 20, 20, 20, 20 (fail on last rep)
BS: 89, 99, 111, 111, 111 (3 rep PR!)
5×3 Dumbbell Shoulder Press – 20-20-25-25-25
5×3 Back Squat – 111-111-121-126-133 (133# was my previous 1 rep max!)
Row 200/500s – 1:44, 1:43, 1:45
Wanted to make sure meeting my goal at the neighborhood gym wasn’t a fluke.
SP: 15,20,20,20,20
BS: ?,?,?,?,?
Landon- what was the weight of that bar? I forgot to find out.Thanks!
45# 5 rounds of 3 reps. Nice work because each set got better and better.
DB SP: 55×4, 55(6)
BS: 177, 187, 199×3
SP: 35,35,40,35,35
BS:89,121,133,133,133
SP: 20,20,25,25,25
BS: 111,111,111,111,121(2, bail),111
then worked on cleans, which got ugly at the end (too tired, overthinking, blah), but pr’d at 82#
BS: 165, 177, 177, 187, 199. 199 was my old 1RM PR. 🙂
No SP for me due to shoulder inflammation. 🙁 Did 15-15-15-15-15 GHD sit-ups instead.
bad day for back squats
SP: 20,20,20,20,25
BS: 89,89,99,99,99
199, 199, 209, 209, 221
45, 50, 50, 50, 55
BS: 226-231-236-241-246 (PR by a lot)
SP 40×4, 45 . left shoulder is still weak like north korea.
Any plans for another on ramp program? I wish I had seen this in time to recommend it to my dad…
Dan, we’re starting the next one on February 6th. It will be Mon/Wed at 6:30PM and Saturdays at 11:30AM for 12 sessions.
Did the back squat (5×3) today (Saturday): 110, 120, 130, 140, 150 (PR!).
The trainer spotting me said that 150 was way too easy for me and I could def. go heavier. So I tried 1-rep at 155# and got it without problems. I didn’t want to try heavier yet, though. Can’t wait for the next CFT.
On Ramp #3: 1:20 1:23 1:14
ON RAMP#3- ROW 500M-2:26/ ROUNDS 1:29/1:31/1:18
On Ramp #3: 5oom row-1:57, then 1:16/1:15/1:09