14.02.13

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Amplifier HQ Gym

I had the chance to spend part of my Wednesday at Amplifier, a local company that spans about 90,000 sq ft of warehouse and has clients like Glennz Tees, V23 Athletics and The Chive.

Walter Stokes, Macon Stokes, Dru Sellers and Matthew Picket were my tour guides through the warehouse, design, and printing spaces of their operation. I was shocked by the size of their operation, the reach of what it is they are doing and also the promising future they have built for themselves.

I was also very proud to see athletes and friends of mine doing so well and building such great and amazing things. #moversandshakers

The above pic is of the gym they have built amidst the floor-to-ceiling product they have in stock. It started small (as it tends to) but has grown into a 750(?) sq ft training facility where they coach and train designers, printers, employees and owners side-by-side. They even have a small contingent that follows coachwinchester.wordpress.com 😉

Thanks for the tour and the lunch boys – excited to see what you make for yourselves in the years to come.

Week 32 Training: 14.02.13

BARBELL

A. EMOM x 10: 3 Touch & Go Power Cleans – AHAP

Notes: Stay on the clock.

STRENGTH/CONDITIONING

Every 90 Seconds x 10 Rounds:

B1. 3 Banded Deadlifts @ 50% Bar Weight + Band
B2. 3 Touch & Go Push Jerks – Heavy, but with perfect technique

Notes: Take the push jerks from a rack.

AUXILIARIES

3 Rounds, not for time:

C1. 3 x 10: Depth Pushups on Plates
C2. 3 x 6/6: Forward/Backward Barbell Lunges – Heavy
C3. 3 x 10: Glute Ham Raise – Bodyweight

Notes: For explanations on all movements, check out Instagram: @coachwinchester

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20 comments on “14.02.13
  1. Max says:

    A) 185/185/195/195/205/then it turned into a shit show
    B) DL 225 PJ 135/155/205 … DNF work

  2. randallgatkinson says:

    A) 225 to 255
    B1) 245 w/ green
    B2) 135 to 225
    Cs) done

  3. Brett Bolus says:

    A) 205 to 225
    B1) 185 w/ green
    B2) 135 to 165
    C1) Done
    C2) 135 – Needed to take a larger forward lunge
    C) done

  4. Chad Fisher says:

    A) 205 to 225
    B1) 185 w/ green
    B2) 135 to165
    Cs) done

  5. Feliz says:

    A) 55
    B1&2) 55
    C1) done
    C2) 35
    C3) done w/ pvc

  6. Lubke says:

    A) 175-200 (205f)
    B) banded DL 205 emom x 10
    C) done. 135lb lunge

  7. Alyson says:

    A) 135×2, 145×3, 150×4 (1 miss), 155×1 (missed 3rd rep, grr)
    B1) 125 used green then black (I think)
    B2) 105/135/145×3/155×5
    C) Done, C2 @ 105 & 115

  8. drusellers says:

    A) 185/185/195/195/205/205/215/215/225/235
    B1) 225 w/ blue
    B2) 135/155/205/155/165/170/175/185/195/205
    Cs) Getting better at the GHDs, did box step ups in place of the lunges with a red kb.

  9. MarkB says:

    A) 175×6, 185×4 (no misses)
    B1) 185 w/ green
    B2) 135×5,140,145,155,160,165
    C1&3) done
    C2) skipped lunges due to knee pain

  10. Kyle Miller says:

    A) 225-255
    B) 245 small green
    C) up to 205
    C) done

  11. Kelly C says:

    a. 85-115
    b1. 105 with small green
    b2. 85-95 – went lighter to work on form/staying in heels
    c. done

  12. Jeff V says:

    A) 225 – 255 – (1 for 3 at 255)
    B1) 135 – 240
    B2) 245 w/greenie
    C) Done

  13. Chels says:

    A. 135-145 (tried 150 a few times but couldn’t get all 3 reps)
    B1. 160+green band
    B2. 115-140
    C. Done

  14. Morgan says:

    a) 185 (1 miss in round 8)
    b1) 135 – 185
    b2) 195 w/green
    c) Done

  15. Reid says:

    A) 225 – 255 (2 for 3 at 255)
    B1) 135 – 225
    B2) 245 w/greenie
    C) Done

  16. A. 185-275
    B1. 135-240
    B2. 245 green

    6×5 mus e90s
    C. 2 45’s for pus
    135,155,185 lunges

  17. ikantola says:

    a) 145-180(2 sets)
    b1) 165 plus small green band
    b2) 125-180
    c1) 45s-45s/25s/10s (2 sets)
    c2) 85-105-115
    c3) ghr done

  18. The Kingpin says:

    A) 135-175
    B1) 185 w/green
    B2) 155
    done
    Thanks for coming out yesterday!

  19. teoledesma says:

    A) 185-225
    B) 245- 155
    C) 135-185

  20. Taylor Deering says:

    A) 140×2/150×2/160×2/165×2/170×2
    B) DL @ 155 and didn’t do jerks due to my idiotic wrist and thumb 🙂
    C) done

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