Nomad Inc. Archives - Ripple Effect Training

In The Gym December 17th

carolyn | December 17, 2014

Power Warm up 10:00 – 5:0030/30 wall squats squat jumps tuck jumps Work up to Heavy Power Clean Then: 3x Power Clean @ 80% 1RM + 250m row 2:00 complete x 7 rounds Then: 10x KB Swing 70# + 1:00 Airdyne, 2:00 to complete to complete 5 rounds Finish with static holds: FLR 2:00 Dip […]

In The Gym December 11th

carolyn | December 11, 2014

Power/Power Endurance Warm up: Javorek DB Complex: Hi-pull (from floor) + Bent-over Row + Hang Clean (basically a cheat curl) + FSPP + OHS & SOTS Press combo + Push-up with One-arm Row Six reps of each, non-stop Three sets, one each @ 2×20#, 2×25#, 2×30# Then: Work up to 90% 1RM DL then: 3x […]