We want to take a minute and recognize the accomplishments of three of our ladies and their coach real quick. These shout outs to four special ladies walking around the box this week are long overdue. Mary, Tangie, TK, and Coach Lonnie. The first three ladies who we mentioned are going to USA Powerlifting Raw Nationals Powerlifting Championships on October 12 & 13. That is a pretty big deal. USA Powerlifting is the largest drug tested powerlifting federation in America. Only about 1200-1400 people in the United States are strong enough to EVEN qualify for this event. So these women are kind of a big deal. Many strength athletes work for years to try to qualify for this event, and NEVER make it. These ladies qualified in less than 2 meets. That kind of tells you that they are just starting to scratch the surface of their ability in this sport.
There are 80+ 72kg (154lbs or under) women who are registered to go, and both Mary and TK are in the top half of these women. Mary is a JV soccer coach & teacher at St. Charles High School, is in graduate school, and is also in the National Guard. TK is a single mom who happens to keep our area safe as an Anne Arundel County Police Officer who is currently studying to take the Sargent’s exam.
There are 130+ 63kg (138.6lb & under) women who are registered and Tangie is in the top half of these women as well as being in the hunt for a podium spot as a M1 master (age 40-50). Tangie also broke some of Coach Lonnie’s old Maryland State Records on her way to qualifying. Tangie is a mom of 2 great girls while working a full time job for her family.
Coach Lonnie heads our powerlifting team Iron Crab Barbell and has been preparing these ladies since they qualified a few short months ago. From helping these ladies clean up technique errors to adding hypertrophy and volume to their program, the Bawse has been super excited for these ladies.
Powerlifting is an individual sport. Although these ladies have a great support crew, there is no one else out on the platform with them. No one to tag in when the weight gets heavy or there is a movement they don’t like. It is only them, their preparation, and three judges watching. The hay is in the barn.
So when you see these studettes in the box this week give them a pat on the back and thank them for being on the front lines of overused t-shirt slogans like “Strong is the new Skinny” and actively changing how women are viewed in strength sports. All of these women have full schedules of real life events just like you and I, but they have excelled in the sport of Powerlifting and I think it is time we acknowledge that excellence. Congrats ladies, enjoy your accomplishements, stay hungry, and go bend bars on the platform.
Week 2 of the Team Series starts also today, and even though we are not sure when exactly HQ will release all the workouts, there will most likely be one out today. So if you and your teammate plan on completing the (or one of) the released workouts today, as long as you have secured yourself a judge, that is all good.
We are proud of our four teams that completed week 1 and wish them the same luck in week 2!
Sport
1.pause clean pull (2 count hold @ knee) + clean & jerk work to a heavy single in 15 min.
2.jerk drop 2-2-2-2 work to a heavy 2 in 10 min.
every 2 minutes for 18 min. perform:
-450m m/350m f sprints on rower
*keep the flywheel moving slowly after achieving meter goal
Performance
1.pause clean pull (2 count hold @ knee) + clean & jerk work to a heavy single in 15 min.
2.jerk drop 2-2-2-2 work to a heavy 2 in 10 min.
every 2 minutes for 18 min. perform:
-20m/14f cal. sprints on bike
*keep the flywheel moving slowly after achieving cal. goal
Fitness
1.split jerk 1-1-1-1-1-1 work to a heavy single in 15 min.
2.power clean 2-2-2-2 work to a heavy double in 10 min.
for time:
-400m run
-20 kettlebell swing #53m #35f
-40 wall ball #20m #14f
-20 kettlebell swing #53m #35f
-400m run
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Less than 3 weeks til Raw Nationals.
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