Lisa Thiel – Doing work for Team Up & Coming at the 2014 Fittest Games

Cold weather and a bit of ice on the roads meant the gym had to be closed until 1 PM. I hope you got your work in. We’re back on it tomorrow. Yes, I know Wednesday is typically reserved as a Recovery Day, but this week will be a bit off until we get back on the regular schedule next week.

We are now in full Open Prep mode. Expect to see more movement – more conditioning – and higher-rep sets of most things. But don’t worry, strength will still play a major role in everything we do.

Week 30 Training: 14.01.29


A. 8 Minutes to Establish a 1-RM Power Clean

Rest 2 Minutes

B. 8 Minute AMRAP: Power Cleans @ 90% of A

Notes: For your 1-RM Power Clean to score, you must “be able to squat” after the catch. IE: If you catch your power clean with extremely wide feet or staggered feet, you are not allowed to “count” the rep. This will most likely limit your 1-RM to some extent.


C. 4 Rounds for Quality:

-20 Second Hollow Hold
-10 Second Rest
-20 Second Arch Hold
-10 Second Rest

D. 3×10: Perfect-Position Butterfly Pull-up Practice – Rest as needed between sets

Notes: Take your Hollow and Arch positions and use them to perform pull-ups. The only two positions  your body should be in at any point are either Hollow or Arch. Practice Virtuosity.


E. 4 x 400m Sprint – Every 4 minutes begin a new 400m effort (Minutes 0, 4, 8, 12)


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18 comments on “14.01.29
  1. Brett Bolus says:

    A) 265
    B) 240- 20
    C) done
    D) done
    E) 1:05/ 1:12/ 1:13/ 1:14

  2. Alyson says:

    A) 165 (20# PR)
    B) 22 @ 150#
    C) done
    D) done
    E) 1:22/1:30/1:30/1:29

  3. A) 295
    B) 17@265
    C) done
    D) done
    E) 1:14 / 1:16 / 1:21 / 1:19

  4. MarkB says:

    A) 205
    B) 25 @ 195
    C) done
    D) done
    E) 1:29 / 1:33 / 1:34 / 1:33

  5. Jeff V says:

    A) 275
    B) 34
    C) done
    D) done
    E) 1:09/1:11/1:10/1:06

  6. Kyle Miller says:

    B) 20
    C) Done
    D) Done
    E 1:15-1:20s

  7. Chad says:

    A) 255
    B) 17
    C) done
    D) done
    E) 1:05/1:15/1:16/1:18

  8. jeremykampen says:

    A) 290
    B) 22
    C) done
    D) done
    E) 1:02/1:10/1:11/1:12

  9. a) 185
    b) 15 at 170 with about 8-9 misses
    c) done
    d) done
    e) 1:11-1:13-1:17-1:16

  10. A. 315
    B. 15
    C. done
    D. done
    E. :58/1:09/1:11/1:07

  11. mlubke says:

    225 pow clean
    15 @ 90% (lost count. think i actually did a couple more)
    sprints: a few secomnds behind jcampen

  12. A. 350
    B. 16
    C & D Done
    E. 1:19 The rest were within 5 seconds +/-

  13. Chels says:

    A. 160 (got 165 but it didn’t count)
    B. 33@145
    C. Done
    D. Done
    E. 1:17/1:21/1:21/1:21

  14. Kelly C says:

    A. 135 (thought this was my old 1 RM and just looked back and it was actually 130, so 5# PR today!) – surprised because I was all over the place today.
    B. 17 at 85%
    C. Done
    D. Done
    E. 1:24/1:27/1:30/1:31

  15. Jason says:

    A) 265 (T-PR)
    B) 22 @ 240
    C) Done
    D) Done
    E) 1:12/1:12/1:12/1:13

  16. Taylor Deering says:

    A) 200 (10# PR)
    B) 180
    C) done
    D) done
    E) 1:14/1:18/1:19/1:21

  17. Russ Laing says:

    A) 240
    B) 18 @ 215
    C) done
    D) done
    E) 1:19/1:29/1:31/1:30

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