4/7/2021 - Warm Up

Lifts will be done as one big rotation

You will do a Power Snatch, then with the same bar perform a power clean then Push Press. You will then move to the bench and then onto the final station of Dips.

You complete 6 rotations to compete all reps of each movement.

Get right to snatch progressions and set up for the lift.
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6 x 1 4/7/2021 - Strength 1

6 rounds of

1 Power Snatch @ 85-95%
*you may build across the sets

or 6x5 moderate weight
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6 x 2 4/7/2021 - Strength 2

2 Push Press with the same weight and bar as your Power Snatch weight
(from the floor power clean to the shoulders)

or 6x5 with moderate weight 
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6 x 2 4/7/2021 - Strength 3

2 Close Grip Bench Press @ 85-95%
*may build across the sets

or 6x5 moderate weight

Then right into

3 weighted Dips
*may use boxes to dip on or set up some matador bars.
*pinch some DB between your legs for added weight if you are able to perform 3 perfect dips
*6x5 with great form 
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1k Row Time Trial

Row 1k as fast as you can 
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Comments

Rachel Liercke

Rachel Liercke 5 days, 9 hours ago / Reply

4/7/2021 - Strength 1: 42 kg

Rachel Liercke

Rachel Liercke 5 days, 9 hours ago / Reply

4/7/2021 - Strength 3: 50 kg

Hannah Childs

Hannah Childs 1 week, 3 days ago / Reply

1k Row Time Trial: 2:36

Hannah Childs

Hannah Childs 1 week, 3 days ago / Reply

4/7/2021 - Strength 2: 35.5 kg

Hannah Childs

Hannah Childs 1 week, 3 days ago / Reply

4/7/2021 - Strength 1: 35.5 kg

Shawn Mundell

Shawn Mundell 1 week, 3 days ago / Reply

4/7/2021 - Strength 1: 55 kg

Shawn Mundell

Shawn Mundell 1 week, 3 days ago / Reply

4/7/2021 - Strength 2: 55 kg

Shawn Mundell

Shawn Mundell 1 week, 3 days ago / Reply

4/7/2021 - Strength 3: 70 kg

Shawn Mundell

Shawn Mundell 1 week, 3 days ago / Reply

1k Row Time Trial: 3:44

Deb Sejkora

Deb Sejkora 1 week, 4 days ago / Reply

1k Row Time Trial: 4:13

Deb Sejkora

Deb Sejkora 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 50.0 kg

Deb Sejkora

Deb Sejkora 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 40.0 kg

Deb Sejkora

Deb Sejkora 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 40.0 kg

Deb Sejkora

Deb Sejkora 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 40.0 kg

Pedro Barrios

Pedro Barrios 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 50 kg

Pedro Barrios

Pedro Barrios 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 40 kg

Pedro Barrios

Pedro Barrios 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 40 kg

Pedro Barrios

Pedro Barrios 1 week, 4 days ago / Reply

1k Row Time Trial: 4:08

Mark Butschi

Mark Butschi 1 week, 4 days ago / Reply

1k Row Time Trial: 3:35

Addy Furman

Addy Furman 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 55 kg

Nicole Harvey

Nicole Harvey 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 35 kg

Reece Thompson

Reece Thompson 1 week, 4 days ago / Reply

1k Row Time Trial: 3:12.050
Notes: Kinda slow

Reece Thompson

Reece Thompson 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 90 kg

Reece Thompson

Reece Thompson 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 70 kg

Reece Thompson

Reece Thompson 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 70 kg

Marshal Ginther 1 week, 4 days ago / Reply

1k Row Time Trial: 3:48

Marshal Ginther 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 60 kg

Marshal Ginther 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 50 kg
Notes: reduced to 40kg on final

Marshal Ginther 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 50 kg
Notes: sore shoulders on 5 reduced to 40kg

Madisen Garman

Madisen Garman 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 55 kg

Madisen Garman

Madisen Garman 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 55 kg

Josue Quinones 1 week, 4 days ago / Reply

1k Row Time Trial: 3:43

Josue Quinones 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 70 kg
Notes: 45lbs for dips - heavy!

Josue Quinones 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 50 kg

Josue Quinones 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 50 kg

Josue Quinones 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 50 kg

Ada Torano

Ada Torano 1 week, 4 days ago / Reply

1k Row Time Trial: 4:12

Ada Torano

Ada Torano 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 35 kg

Ada Torano

Ada Torano 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 40 kg

Ada Torano

Ada Torano 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 40 kg

Tim Danico

Tim Danico 1 week, 4 days ago / Reply

1k Row Time Trial: 4:07

Tim Danico

Tim Danico 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 60 kg

Tim Danico

Tim Danico 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 45 kg
Notes: 40k x4 45k x2

Tim Danico

Tim Danico 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 45 kg
Notes: 40k x4 45k x2

Melissa Mundell

Melissa Mundell 1 week, 4 days ago / Reply

1k Row Time Trial: 4:17
Notes: sore ass legs today

Melissa Mundell

Melissa Mundell 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 45 kg

Melissa Mundell

Melissa Mundell 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 35 kg

Madisen Garman

Madisen Garman 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 55 kg

Melissa Mundell

Melissa Mundell 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 35 kg

Casey Almasi

Casey Almasi 1 week, 4 days ago / Reply

1k Row Time Trial: 4:15

Casey Almasi

Casey Almasi 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 30 kg

Casey Almasi

Casey Almasi 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 27 kg

Casey Almasi

Casey Almasi 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 27 kg

Lisa Hawk

Lisa Hawk 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 39.6 kg

Lisa Hawk

Lisa Hawk 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 25 kg

Lisa Hawk

Lisa Hawk 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 25 kg

Lisa Hawk

Lisa Hawk 1 week, 4 days ago / Reply

1k Row Time Trial: 4:11

Rachel Liercke

Rachel Liercke 1 week, 4 days ago / Reply

1k Row Time Trial: 4:07

Amy Perry

Amy Perry 1 week, 4 days ago / Reply

1k Row Time Trial: 3:59

Amy Perry

Amy Perry 1 week, 4 days ago / Reply

1k Row Time Trial: 3:59

Tyler Rowell

Tyler Rowell 1 week, 4 days ago / Reply

1k Row Time Trial: 3:25

Eric Silbaugh 1 week, 4 days ago / Reply

1k Row Time Trial: 3:42

Eric Silbaugh 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 80 kg
Notes: Dips with 25lb db

Eric Silbaugh 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 40 kg

Eric Silbaugh 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 40 kg
Notes: Working on technique. Shoulders sore too.

Tyler Rowell

Tyler Rowell 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 90 kg
Notes: close grip

Jordan Timm

Jordan Timm 1 week, 4 days ago / Reply

1k Row Time Trial: 3:53

Tyler Rowell

Tyler Rowell 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 70 kg

Tyler Rowell

Tyler Rowell 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 70 kg

Karley Kenney

Karley Kenney 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 40 kg

Karley Kenney

Karley Kenney 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 40 kg

Karley Kenney

Karley Kenney 1 week, 4 days ago / Reply

1k Row Time Trial: 3:57

Karley Kenney

Karley Kenney 1 week, 4 days ago / Reply

1k Row Time Trial: 3:57

Monica Ravn

Monica Ravn 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 45 kg
Notes: bench 2x2

Karley Kenney

Karley Kenney 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 40 kg
Notes: Push Press

Monica Ravn

Monica Ravn 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 34 kg
Notes: PS

Monica Ravn

Monica Ravn 1 week, 4 days ago / Reply

1k Row Time Trial: 4:40

Jordan Timm

Jordan Timm 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 40 kg

Amy Perry

Amy Perry 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 37.0 kg
Notes: failed on 40

Jordan Timm

Jordan Timm 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 52 kg

Amy Perry

Amy Perry 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 40.0 kg

Amy Perry

Amy Perry 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 37.0 kg

Jordan Timm

Jordan Timm 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 52 kg

Edgar Barrios

Edgar Barrios 1 week, 4 days ago / Reply

1k Row Time Trial: 4:05

Edgar Barrios

Edgar Barrios 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 50 kg

Christian Barrios

Christian Barrios 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 50 kg

Edgar Barrios

Edgar Barrios 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 50 kg

Edgar Barrios

Edgar Barrios 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 40 kg

kalynn batey

kalynn batey 1 week, 4 days ago / Reply

1k Row Time Trial: 3:48

Staci Olson

Staci Olson 1 week, 4 days ago / Reply

1k Row Time Trial: 3:46

Spencer Rowell

Spencer Rowell 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 90 kg
Notes: 80x2 85x2 90x2

Spencer Rowell

Spencer Rowell 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 90 kg
Notes: 80x2 85x2 90x2

Staci Olson

Staci Olson 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 50 kg

Staci Olson

Staci Olson 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 40 kg

Staci Olson

Staci Olson 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 40 kg

Spencer Rowell

Spencer Rowell 1 week, 4 days ago / Reply

1k Row Time Trial: 3:47

Nicole Harvey

Nicole Harvey 1 week, 4 days ago / Reply

1k Row Time Trial: 4:01
Notes: Threw up in my mouth twice. Stopped twice. Not happy 😑

Nicole Harvey

Nicole Harvey 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 35 kg

Nicole Harvey

Nicole Harvey 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 35 kg
Notes: Failed at 37

Keith Perry

Keith Perry 1 week, 4 days ago / Reply

1k Row Time Trial: 4:05

Kelly Pins

Kelly Pins 1 week, 4 days ago / Reply

1k Row Time Trial: 4:19

Brad Petersen

Brad Petersen 1 week, 4 days ago / Reply

1k Row Time Trial: 3:25

Mandy Shakespeare

Mandy Shakespeare 1 week, 4 days ago / Reply

1k Row Time Trial: 3:52

Karissa Furlong

Karissa Furlong 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 22 kg
Notes: 6x2

Karissa Furlong

Karissa Furlong 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 35 kg
Notes: 6x2

Karissa Furlong

Karissa Furlong 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 35 kg
Notes: 6x1

Katherine Thompson 1 week, 4 days ago / Reply

1k Row Time Trial: 4:10

Katie Kriener

Katie Kriener 1 week, 4 days ago / Reply

1k Row Time Trial: 4:40

Katie Kriener

Katie Kriener 1 week, 4 days ago / Reply

1k Row Time Trial: 4:40

Amy Wheatley 1 week, 4 days ago / Reply

1k Row Time Trial: 4:20

Alexis Wheatley

Alexis Wheatley 1 week, 4 days ago / Reply

1k Row Time Trial: 4:11

Alexis Wheatley

Alexis Wheatley 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 35 kg

Alexis Wheatley

Alexis Wheatley 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 32 kg

Michael Courtney

Michael Courtney 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 80 kg
Notes: hit 80 then worked back down

Alexis Wheatley

Alexis Wheatley 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 32 kg

Michael Courtney

Michael Courtney 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 60 kg
Notes: weak

Michael Courtney

Michael Courtney 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 60 kg
Notes: arm did not feel good at all

Michael Courtney

Michael Courtney 1 week, 4 days ago / Reply

1k Row Time Trial: 3:16.800
Notes: died on last 250m

Breannna Vandemark

Breannna Vandemark 1 week, 4 days ago / Reply

1k Row Time Trial: 4:41

Jason Watson 1 week, 4 days ago / Reply

1k Row Time Trial: 3:56

Jason Watson 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 25 kg

Jason Watson 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 70 kg

Andy McNeese

Andy McNeese 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 70 kg
Notes: 60,70

Jason Watson 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 70 kg
Notes: 60,65,70

Kylee Vargason

Kylee Vargason 1 week, 4 days ago / Reply

1k Row Time Trial: 3:57
Notes: hard today after lunges yesterday (butt and hip sore)

Kylee Vargason

Kylee Vargason 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 55 kg
Notes: 2 reps each at: 50, 52, 53, 53, 54, 55

Laura Gavin

Laura Gavin 1 week, 4 days ago / Reply

1k Row Time Trial: 4:22

Kylee Vargason

Kylee Vargason 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 43 kg

Laura Gavin

Laura Gavin 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 29 kg
Notes: 27kg rounds 1,2; 29kg rounds 3,4,5,6; hang dips

Kylee Vargason

Kylee Vargason 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 43 kg
Notes: not quite at weight 40,42,42,43x3

Beau Brink

Beau Brink 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 70.0 kg

Beau Brink

Beau Brink 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 55.0 kg

Dana Reinhardt

Dana Reinhardt 1 week, 4 days ago / Reply

1k Row Time Trial: 3:51

Beau Brink

Beau Brink 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 55.0 kg

Dana Reinhardt

Dana Reinhardt 1 week, 4 days ago / Reply

4/7/2021 - Strength 3: 52 kg
Notes: 50 52(2) 53 53(failed 2nd rep) 50(failed 2nd rep)

Beau Brink

Beau Brink 1 week, 4 days ago / Reply

1k Row Time Trial: 3:37
Notes: Went out way hot. Blew up 300 in

Laura Gavin

Laura Gavin 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 25 kg
Notes: 21kg rounds 1,2; 25kgs rounds 3,4,5,6

Laura Gavin

Laura Gavin 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 25 kg
Notes: 21kg rounds 1,2; 25kgs rounds 3,4,5,6

Laura Gavin

Laura Gavin 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 25 kg
Notes: 21kg rounds 1,2; 25kgs rounds 3,4,5,6

Dana Reinhardt

Dana Reinhardt 1 week, 4 days ago / Reply

4/7/2021 - Strength 2: 50 kg

Dana Reinhardt

Dana Reinhardt 1 week, 4 days ago / Reply

4/7/2021 - Strength 1: 50 kg

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