13.12.30

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A picture.

Kelli has been hard at work in the program for the last couple of months. She used to run and do a lot of yoga (picture on the left). But she decided that she liked moving iron more, and with some good eating and plenty of squats, she has steadily put on solid muscle and weight onto her max lifts (picture on the right). The proof is in the picture 😉 and as her man Jojo says, “Proof that squats make the world go ’round.”

A video.

The below video is of one of our better athletes, Reid. Reid now snatches 220# (and well), but you wouldn’t guess it by watching him snatch what appears to be ~95 or 115#. Time, patience and a little hard work can do a lot for people that want it. Sorry Reid, I had to 😉

A PR.

Randy Atkinson hit a 240# Snatch on Saturday. We didn’t get the lift on video, but I witnessed it from across the gym. With this lift, Randy moves himself onto the leaderboard of gym records and increases his Snatch PR by approximately 80# over the last year. Outstanding work Randy.

Week 26 Training: 13.12.30

Barbell

A. 3-Position Snatch: 5×1@70 – E90S

B. 2 Push Jerks + 1 Split Jerk: 5×1@70 – E90S

C. Snatch Pull: 5×5@90 – E90S

Conditioning

D. Part 1, Not For Time (but make it hurt):

-100 Yard Prowler Push @ “Heavy” Weight
-10 Weighted Box Jumps @ 20″
-Rest 5 Minutes-

-100′ Partner Resisted Run – AFAP
-10 Burpees
-Rest 5 Minutes-

-100 Yard Prowler Push – “Heavy” Weight
-10 Weighted Box Jumps @ 20″
-Rest 5 Minutes-

-100′ Partner Resisted Run – AFAP
-10 Burpees

-Rest 5 Minutes-

D. Part 2, For Time: 25 Push Jerks @ 175/120#

Notes: The weight on the prowler should have you moving at a “walking” pace. It can be a fast walk, but I want you to use a Heel to Toe motion to walk the prowler. For the box jumps, use light dumbbells that allow you to jump onto a 20″ box. Stand up fully on the box, and then step down. Use the thickest pull-up bands you have on hand for the Resisted Runs. Hit your burpees directly after your RR.

Durability

E1. 3×25: Unbroken T2B
E2. 3×5/5: TGU @ 24/16 Kg

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17 comments on “13.12.30
  1. Reid says:

    A. 155
    D. 205
    C. Tonight
    D1. Done
    D2. Had to go to work. Will do tonight.
    E. Tonight

  2. mlubke says:

    A. 120
    B. 160
    C. 155
    D1 done. 1plate on sled on grass
    D2 @135
    E. 20-15-15
    did a few sets of light tgu

  3. Jason says:

    A) 155
    B) 195
    C) 205
    D1) Done
    D2) 2:00
    E) Later (will sub T2B for V-Ups)

  4. Kelli says:

    A. 70
    B. 95
    C. 95
    D1. Done
    D2. 3:37 @ 95
    E. Done

  5. Alyson says:

    A. 95
    B. 125
    C. 130
    D1. Done – 25# plate, should have gone heavier
    D2. In the 3’s but not sure specifically. 5 min was up before I had a timer.
    E. Partial. 1 set of 20 T2B before hands were about to give out. 3 sets of 3/3 TGU (wasn’t quite ready after the push jerks). Will do V-ups tonight.

  6. Jeff V says:

    A) 175
    B) 225
    C) 225
    D) sleds n stuff – done
    Push jerks – 48 seconds
    Es) done

  7. Morgan says:

    a 130
    b 175
    c 175
    d1 done 45#
    d2 4:48

  8. drusellers says:

    A) Done
    B) Done
    C) Done
    D1) done 45#
    D2) Done 4:50?
    E) Will do at work, had to jam

  9. Max says:

    A) 140#
    B) 175#
    C) 185#
    D1) done subbed sled push for 200m sprint
    D2) 15 reps around 2 min …. Stopped because wrist felt janky
    E) did not complete

  10. Chels says:

    A. 95
    B. 130
    C. 120
    D1. Done
    D2. 2:18
    E. Done (went light on TGUs because shoulder is still bothering me a bit)

  11. randallgatkinson says:

    A) 170
    B) 205
    C) 215
    D) done
    Push jerks – 2:58

  12. Kyle Miller says:

    A) 135
    B) 205
    C) 205
    D1) 2/3rds of it done had to go to work
    D2) tonight

  13. Brett Bolus says:

    A) 135
    B) 180
    C) 175
    D1) done
    D2) 5:30
    E) done

  14. Kelly C says:

    A. 70
    B. 90
    C. 90
    D1. Done – 70#
    DNF

    Going back at 6pm for a mobility class.

  15. House says:

    A.160
    B. 205 only singles
    C. 205
    D1. Done
    Es. Will hit tonight

  16. A. 205
    B. 225 all messed up here
    C. 255
    D. conditioning – done, push jerks 38sec
    Es. done

  17. lindsay says:

    A) 80#
    B) 110#
    C) 105#
    D) done, 12 push jerks at 110# – took it easy per Dave’s request to ease off the right shoulder
    E) subbed shoulder series and rotator cuff stabilization exercises

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