13.09.28

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Take heed.

If you are in for Saturday training tomorrow DownTown: Show up on time – be ready to move. Start promptly at 0530 – end promptly at 0700.

If not: sleep in and train when you want! Either way, have fun and enjoy it. You get to lift.

Week 12 Training: 13.09.28

Weightlifting

A. 5×1: Clean Triple – Work up to a Heavy Triple – E3M

Notes: This is a clean triple, not a 3-RM Max Clean, nor is it a 3-RM Touch-and-Go Clean. This is a clean triple. You will clean three back to back, aka: “consecutive” times. You will drop the bar after each clean and reset immediately for the next clean. A couple of seconds is fine. 20-30 seconds between cleans is not fine. 

Auxiliaries

B1. 3×2: 1 Clean Pull + 1 Hang Clean Pull – AHAP – E90S

B2. 3×2: 1 Push Press + 1 Split Jerk – AHAP – E90S

Notes: For B1: Use lifting straps. This is a clean pull, then a hang clean pull, then a clean pull, then another hang clean pull. B2: 1 PP, 1 SJ, 1 PP, 1 SJ. Make sure the recovery on the split jerk is dialed-in: front foot recovers first.

Conditioning

None.

Recover.

We test next week.

Be smart. Be ready.

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8 comments on “13.09.28
  1. Team,

    If you are showing up at 5:30 tomorrow – come in murdered out AKA wear all black, we have to set the tone for the athletes competing later in the day. Get the word out this shit will be powerful.

    #BlackTide

  2. Max says:

    A) 185/195/205/215/235(made 1 missed 2 & 3)
    B1) 205#
    B2) 155/165/175

    Fun today, good energy

    I know it won’t gain much traction, but the fathers and I petition for 0530 Saturdays more often.

    Give em hell out there to all those competing.

  3. A)205/225/245(miss on 3)/250/260
    B1) up to 255
    B2) up to 205 went Squat Jerk L Shoulder felt dicey so didn’t wanna throw it under the bus.

    Everybody got after it and we were out by 6:45. Strong Team Effort. #leavenotrace

  4. coachjeffmck says:

    A — 205/225/245/255/275×1
    B2 — @185

  5. A) 225/245/265(2/3, got stuck at bottem)/285/300(2/3, shouldered 3rd rep but couldn’t get it past sticky point)
    B1) 205/205/265
    B2) 135/185/205

  6. Jason says:

    A) 225/235/245/255/265(1/3) — Clean PR +5
    B1) 225
    B2) 200/210/215 — (Cheated and push jerked the second push press)
    Did 3×3 box jumps at 48″ cuz everyone was doing them

  7. drusellers says:

    A) 205 / 215 / 225 / 235 / 245 (got 2 failed the third, picked it back up and nailed it)
    B1) 275 – this was feeling great Saturday
    B2) 135 / 145 / 155 – i little light, worked on my jerk form

  8. Judy McElroy says:

    Competed today at Athlete Open.

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I have always waited until the end of the year to assess and evaluate how my year went in terms of physical improvement, goals and success. I find myself more hesitant to “wait” for the good stuff. It can be hard to see progress if you aren’t tracking and journaling it along the way. Today I was thrilled to see improvements across the chart other than my DL. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
Seems like we are always waiting “for the right time”... Waiting to wear that outfit for the perfect occasion. Waiting for someone to get home. Waiting for something to go on sale. Waiting for that call or text back. Waiting to make that road trip or big decision. Waiting til your finances are all worked out. Waiting to tell someone how you feel about them.
I’m basically done with waiting. ▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️▪️
January 2017 I attached myself to the word “Persevere” and I had no idea what that word would mean to me through out the year. I look back now and I am proud that I have continued along the course even in the face of adversity and difficulty. Life doesn’t always go the way you want, think, or expect...but if open your heart wide enough you see that you still have much to be grateful for. I’m so thankful for the Friendship, Camaraderie, and Coaching I have received @karhustrength @coachwinchester

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