May 2015 - Page 2 of 2 - Ripple Effect Training

Workouts

10:00 warm up

Then

3 x 5 wall squats

3 x 10 Shoulder openers

Then

5x Pull Up

5x BO Row Barbell

5x Plank Row

5 Rounds

Then:

KB Mtn Climb 2 @ 15 – 30#

Clean + FS + OH Press

5 each

10 each

15 each

20…15….10…5

Then: BP Strip Sets 8 reps each weight,

165, 135, 115, 105, 95, 75

x 2

Strength

Warm up
Then
Work up to 1RM Back Squat
8 @ 65#
5 @ 85
3 @ 105
2 @ 115
1 @ 135
1 @ 145
1 @ 155
1 @ 165
Then
Back Squat 5 x 5 @ 115#

Then
Work up to 1RM on TGU

Finish with
3 blocks of 30/30 for 6:00 on C2 with 4:00 rest between sets
work 2:00 pace/ less work 2:10 pace