07.19.19

 “Caretake this moment. Immerse yourself in its particulars. Respond to this person, this challenge, this deed. Quit evasions. Stop giving yourself needless trouble. It is time to really live; to fully inhabit the situation you happen to be in now.”-Epictetus.

Fitness

1.10 min. coach led mobility

2.split jerk 3-3-3-3 work to a heavy 3 in 12 min.

AMRAP in 8 min. of:

-5 deadlift #95m #65f

-10 hang power clean #95m #65f

-15 shoulder to overhead anyway #95m #65f

Performance & Sport

1.10 min. coach led mobility

2.split jerk 3-3-3-3 work to a heavy 3 in 12 min.

AMRAP in 8 min. of:

-10 1 arm kettlebell power snatch (each arm) #53m #35f

-15 cal. bike

-20 goblet squat #53m #35f

post rounds and reps to comments

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07.18.19

“No great thing is created suddenly.”-Epictetus.

REMINDERS: No 11am classes today!!!!

Fitness

1.deadlift 3 x 5 (note rep change to 3 reps x 5 sets, add 5-10lbs from last week) in 15 min.

2.10 min. coach led gymnastics drills

every 3 min. for 21 min. perform:

-12 situps

-10 toes to bar

-8 kettlebell swings #53m #35f

-6 goblet squat #53m #35f

rest the remainder of the 3 min.

Performance & Sport

1.deadlift 3 x 5 (note rep change to 3 reps x 5 sets, add 5-10lbs from last week) in 15 min.

2.10 min. coach led gymnastics drills

for time:

-20 ring dip

-20 toes to bar

-30 power snatch #95m #65f

-30 GHD situps

-20 shoulder to overhead anyway #95m #65f

-20 front squat #95m #65f

post completed rounds/available rounds or times to comments

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Full house, full rig.

07.17.19

“Small minded people blame others.  Average people blame themselves.  The wise see all blame as foolishness.”-Epictetus.

Fitness

1.hang (@knee) power snatch 3-3-3-3-3 work to challenging in 12 min.

2.hang (@knee) power clean 3-3-3-3-3 work to challenging in 12 min.

teams of 2-3 complete the following with only 1 person working at a time:

-120 cal. on bike (partners must alternate every 10 cal.)

Performance & Sport

1.2 pos. (knee, floor) snatch + 1 overhead squat challenging in 12 min.

2.2 pos. (knee, floor) clean + 1 jerk challenging in 12 min.

alternating EMOM for 18 min. of:

-7 burpee

-2-6 bar muscle ups

-10/7 cal. row

post times or completed rounds and reps to comments

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07.16.19

“Other people’s views and troubles can be contagious.  Don’t sabotage yourself by unwittingly adopting negative, unproductive attitudes through your associations with others.”-Epictetus.

Sorry for the delay on the meet (USAPL Summer Slam) recap from this weekend.  Shelly walked away with two first place medals, one for the Open 47kg class and one for the M2 47kg class.  Terri walked away with a bronze medal in the Open 63kg class and gold in the M2 63kg class, and hit a platform PR on her bench at 70kg.  Despite only 2 hours of sleep, TK managed to squeeze her first meet since her knee surgery in between her shifts and pulled a platform PR on her deadlift at 165kg .  Jon had his first meet, and not only walked away with a silver medal in the M2 74kg class, but he set USAPL Maryland State records for the squat, deadlift, and total.  Kylie and Mat also got their first experience as loaders in the back, and were a great help to let the Bawse manage these four lifters.

Also, as you guys saw yesterday, we will be moving from 5’s to 3’s for the remaining 3 weeks in this current strength cycle.

Fitness

1.squat 3 x 5 (add 5lbs from last week)

for time:

-20 burpees

-20 toes to bar

-30 power snatch #75m #55f

-30 situps

-20 shoulder to overhead #75m #55f

-20 front squat #75m #55f

Performance & Sport

1.squat 3 x 5 (add 5lbs from last week)

2a.10 alternating hand dumbbell power snatch #50m #35f x 2

2b.8 goblet squat #50m #35f x 2

2c.50ft 1 arm overhead walking lunge #50m #35f x 2

for time:

-30 wall ball #20m #14f

-600m run

-90 cal. row

post times to comments

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Teresa going strong overhead.

07.15.19

“Don’t explain your philosophy.  Embody it.”-Epictetus.

Fitness

1.bench 3-3-3-3-3 work to a heavy 3 in 15 min.

2.push press 3-3-3-3

for time:

-60 cal. row/bike/ski/run

-400m run

-20 wall ball #20m #14f

Performance & Sport

1.bench 3-3-3-3-3 work to a heavy 3 in 15 min.

2.push press 3-3-3-3

for time:

-run 1 mile

-row 1k

*compare to 05.17.19

post times to comments

🏆🏆🏆🏆

07.14.19

“The key is to keep company only with people who uplift you, whose presence calls forth your best.”-Epictetus.

Aerobic development day

-With a heart rate below 155bpm run, row, or bike max distance in 35 min.

Meet recap forthcoming tomorrow. Know that there was platform domination.

07.13.19

“There is only one way to happiness and that is to cease worrying about things which are beyond the power of our will.”-Epictetus.

Take advantage of our Beat The Heat Summer Special today!

REMINDERS: no 8am Powerlifting only classes today!

Good luck today at the USAPL Summer Slam Meet to Jon, Shelly, Terri, and TK!

Click here for the live stream of that meet.

Fitness

1.bench 5 x 5 @  75% of Monday

2.push press 5 x 5 @ 75% of Monday

3 rounds with teams of 2-3 with only one person working at a time complete:

-90 seconds max reps battle rope

30 seconds rest

-90 seconds max reps burpee box jump overs “24m “20f

30 seconds rest

-90 seconds max reps prowler push #25m/f

30 seconds rest

Performance & Sport

1.bench 5 x 5 @ 75% of Monday

2.push press 5 x 5 @ 75% of Monday

3 rounds with teams of 2-3 with only one person working at a time complete:

-90 seconds max reps battle rope

30 seconds rest

-90 seconds max reps burpee box jump overs “24m “20f

30 seconds rest

-90 seconds max reps prowler push #25m/f

30 seconds rest

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Yes, team repeats!