**Just the ladies… **Taylor, Lizi, Karen, Chelsea, Jessica, Ingrid, Judy.

Keep your eyes and ears open… I hear the Fittest Games Movements and WODs will be released this week.

**Week 28 Training: 14.01.16**

**BARBELL**

A. Power Clean and Jerk (lifter’s choice): 5×2@75 – E90S

B. Clean Pull: 3×3@100 – E90S

C. Snatch Balance: 8 Minutes to Establish a 1-RM

**STRENGTH**

D. Front Squat: 5@60, 5@65, 6×2@70 – E90S

**CONDITIONING**

E. 2x800m Run – Rest 1:1

*Notes: Try to run a negative split.*

**DURABILITY**

F. 2×15: GHD Hip Extensions

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*Related*

A) 195 Worked on Push Jerk. Focused on letting the bar rest on my shoulders rather than my hands in the front rack position and felt much more solid.

B) 265

C) 185

D) 200/ 220/ 235

E) 2:47/ 2:47

F) Done

A) 225

B) 285

C) 255

D 205/225/245

E) 2:39/2:33

A) 225

B) 300

C) 265

D 205/225/245

E) 2:54/3:00

RA, 245 Sure looked easy! Good work!

A) 175

B) 225

C) 195

D) 170/185/200

E) 2:59/3:02

F) Done

RA, 245 sure looked easy! Good work!

A) 195

B) 265

C) 225

D) 185/195/210

E) 3:26/3:30

F) Had to leave for class

Solid training day all-around.

A) 245

B) 315

C) 185

D) 205/225/245

E) Need a watch ~3:15

A) 170

B) 225

C) 195

D) 170/185/200

E) 2:36/2:40

F) Done

A) 195

B) 255

C) 185

D) 185/ 200/ 215

E) 2:57/ 3:00

A) 205

B) 265

C) 225

D) 165/185/210

E) 3:11/3:13

F) Done

A) 135

B) 175

C) 140

D) 125/135/145

E) 3:34/3:16

F) Done

A) went light today 185 due to back being wonky

B) did deadlifts 255 – same reason

C) did shoulder press 135×3/135×3/145×2/160×1/165×1 (10# PR)

D) Kept this light’ish but worked through it.

E) 3:57/4:00

F) crap. 😦

A) 245

B) 325

C) 255, missed at 275

D) Done

E) 2:42 and 2:38

A) 115

B) 155

C) 120

D) 100, 110, 120

E) 3:49, 3:42

A) 170

B) 245

C) 200

D) 155, 165, 180

E) 3:08, 3:04

A) 170

B) 225

C) 195

D) 140 / 160 / 175

E) 3:32 / 3:28

F) Done

Did this yesterday since I won’t be around a gym for the rest of the week. 3 days in a row of heavy lifting was a little more tough than I anticipated!

A. 135

B. 175

C. 155 (felt slow!)

D. 125/135/145

E. EMOMx10

5 dual kb Russian swings @20kg

2 MU

F. 1x800m run not for time

a) 160

b) 210

c) 185

d) 130-140-150

e) 2:52 – 2:50

a) 245

b) 325

c) 265

d) 225,245,265

e) 2:43 and 2:43 (or 2:42.99999 I’ll tell myself)

pc&j 175

Pull: 250

sbalance 180

Fs: 170, 180, 195

2:44, ~2:48

A) 210

B) 280

C) 290 (+15 PR)

D) 195/210/230

E) 2:38/2:58 — Feeling the burn

F) Done

A. 245

B. 325

C. 285

D. 225/245/265

skill work

triple unders and bar muscle ups

hit a couple triples at 2/3/4/5 15ish bmus

E. no run. rowed a light 1k

F. DND

A. 175

B. 225

C. 165 😦

D. 155/165/180

E. 2:53/3:06

F. Done. Hamstrings en fuego