Thursday - Sunday, October 24-27

Thursday Make up the workouts, strength focus, and extra skill work you have missed this week.

If you have managed to get it all in, REST.  That is a lot of work!  Take the day off!



1. Accumulate 2 mins of L-sit

2. OTMx12 Odd:  3-5 Squat Therapy Even:  3-5 Deficit HSPU - parallettes

Squat therapy – don’t skimp on these!!
If you want to improve your Front Squat, your Snatch, 
your Overhead Squat, your Pistols, your Jerk, or your fear of public speaking Squat therapy is the cure all. Remember, practice isn’t enough.  Make it your practice mindful and purposeful.   This is not easy, don’t fall into the trap of taking the easy way out. 1.  No movement of the feet – they tend to turn out for many of us. 2.  No bending the arms. 3.  Hands together.

3. Strength Focus:  Overhead Squats

4. Gym core/row work

5. Gym WOD:  Power Triplet



Gym is closed for the Level 1 seminar.  If you're not attending that, here are your options:

1. Just do the MetCon portion (#3), at home (hold strong standards on squat depth and finishing at the top.).

2. Go for a trail run or run a 5k of your choice.

3. Come in at 7:00 a.m. to work out with one of the seminar trainers, but you must be out by 8:00.

1. Snatch Wave On The Minute 1 rep at 65% 1 rep at 70% 1 rep at 75% 1 rep at 80% 1 rep at 85% 1 rep at 70% 1 rep at 75% 1 rep at 80% 1 rep at 85% 1 rep at 90% 1 rep at 75% 1 rep at 80% 1 rep at 85% 1 rep at 90% 1 rep at 95%

2.  Clean and Jerk 1 Squat Clean + 2 Jerks - work up to a max effort.

3.  MetCon - can be done outside the gym after Oly-work and not disturb the seminar. 4 Rounds For Time:

  • 400m Run
  • 50 Squats

1397013_572498352804993_1626532797_o 15 year-old Rebeka Koha (-48kg, Latvia) snatching 68kg at the 2013 European Juniors where she went 68/82/150 to take 3rd overall. Koha also lifted earlier this year in the Youth Worlds as a -44kg lifter and she went 64/73/137 to take 6th. She went 5/6 at Youth Worlds and 6/6 at European Juniors -- she's a very smooth, polished and composed lifter for her age.


Recovery Day. Get outside the gym and enjoy your fitness.

Joel will be working out in the gym at 7:00 a.m. if you want to come in and join him, but please plan to be finished by 8:30 a.m.!

Come to the gym at 6:30 p.m. for Cade's going away party potluck!!!!


Comp SquadLisa RayComment