4/7/2021 - Warm Up
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.
6 x 1 4/7/2021 - Strength 1
1 Power Snatch @ 85-95%
*you may build across the sets
or 6x5 moderate weight
6 x 2 4/7/2021 - Strength 2
(from the floor power clean to the shoulders)
or 6x5 with moderate weight
6 x 2 4/7/2021 - Strength 3
*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
Comments
Rachel Liercke 5 days, 9 hours ago / Reply
4/7/2021 - Strength 3: 50 kg
Hannah Childs 1 week, 3 days ago / Reply
1k Row Time Trial: 2:36
Hannah Childs 1 week, 3 days ago / Reply
4/7/2021 - Strength 2: 35.5 kg
Hannah Childs 1 week, 3 days ago / Reply
4/7/2021 - Strength 1: 35.5 kg
Shawn Mundell 1 week, 3 days ago / Reply
4/7/2021 - Strength 1: 55 kg
Shawn Mundell 1 week, 3 days ago / Reply
4/7/2021 - Strength 2: 55 kg
Shawn Mundell 1 week, 3 days ago / Reply
4/7/2021 - Strength 3: 70 kg
Shawn Mundell 1 week, 3 days ago / Reply
1k Row Time Trial: 3:44
Deb Sejkora 1 week, 4 days ago / Reply
1k Row Time Trial: 4:13
Deb Sejkora 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 50.0 kg
Deb Sejkora 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 40.0 kg
Deb Sejkora 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 40.0 kg
Deb Sejkora 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 40.0 kg
Pedro Barrios 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 50 kg
Pedro Barrios 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 40 kg
Pedro Barrios 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 40 kg
Pedro Barrios 1 week, 4 days ago / Reply
1k Row Time Trial: 4:08
Mark Butschi 1 week, 4 days ago / Reply
1k Row Time Trial: 3:35
Addy Furman 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 55 kg
Nicole Harvey 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 35 kg
Reece Thompson 1 week, 4 days ago / Reply
1k Row Time Trial: 3:12.050
Notes: Kinda slow
Reece Thompson 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 90 kg
Reece Thompson 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 70 kg
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 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 55 kg
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 1 week, 4 days ago / Reply
1k Row Time Trial: 4:12
Ada Torano 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 35 kg
Ada Torano 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 40 kg
Ada Torano 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 40 kg
Tim Danico 1 week, 4 days ago / Reply
1k Row Time Trial: 4:07
Tim Danico 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 60 kg
Tim Danico 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 45 kg
Notes: 40k x4 45k x2
Tim Danico 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 45 kg
Notes: 40k x4 45k x2
Melissa Mundell 1 week, 4 days ago / Reply
1k Row Time Trial: 4:17
Notes: sore ass legs today
Melissa Mundell 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 45 kg
Melissa Mundell 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 35 kg
Madisen Garman 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 55 kg
Melissa Mundell 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 35 kg
Casey Almasi 1 week, 4 days ago / Reply
1k Row Time Trial: 4:15
Casey Almasi 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 30 kg
Casey Almasi 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 27 kg
Casey Almasi 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 27 kg
Lisa Hawk 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 39.6 kg
Lisa Hawk 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 25 kg
Lisa Hawk 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 25 kg
Lisa Hawk 1 week, 4 days ago / Reply
1k Row Time Trial: 4:11
Rachel Liercke 1 week, 4 days ago / Reply
1k Row Time Trial: 4:07
Amy Perry 1 week, 4 days ago / Reply
1k Row Time Trial: 3:59
Amy Perry 1 week, 4 days ago / Reply
1k Row Time Trial: 3:59
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 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 90 kg
Notes: close grip
Jordan Timm 1 week, 4 days ago / Reply
1k Row Time Trial: 3:53
Tyler Rowell 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 70 kg
Tyler Rowell 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 70 kg
Karley Kenney 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 40 kg
Karley Kenney 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 40 kg
Karley Kenney 1 week, 4 days ago / Reply
1k Row Time Trial: 3:57
Karley Kenney 1 week, 4 days ago / Reply
1k Row Time Trial: 3:57
Monica Ravn 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 45 kg
Notes: bench 2x2
Karley Kenney 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 40 kg
Notes: Push Press
Monica Ravn 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 34 kg
Notes: PS
Monica Ravn 1 week, 4 days ago / Reply
1k Row Time Trial: 4:40
Jordan Timm 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 40 kg
Amy Perry 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 37.0 kg
Notes: failed on 40
Jordan Timm 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 52 kg
Amy Perry 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 40.0 kg
Amy Perry 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 37.0 kg
Jordan Timm 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 52 kg
Edgar Barrios 1 week, 4 days ago / Reply
1k Row Time Trial: 4:05
Edgar Barrios 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 50 kg
Christian Barrios 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 50 kg
Edgar Barrios 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 50 kg
Edgar Barrios 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 40 kg
kalynn batey 1 week, 4 days ago / Reply
1k Row Time Trial: 3:48
Staci Olson 1 week, 4 days ago / Reply
1k Row Time Trial: 3:46
Spencer Rowell 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 90 kg
Notes: 80x2 85x2 90x2
Spencer Rowell 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 90 kg
Notes: 80x2 85x2 90x2
Staci Olson 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 50 kg
Staci Olson 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 40 kg
Staci Olson 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 40 kg
Spencer Rowell 1 week, 4 days ago / Reply
1k Row Time Trial: 3:47
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 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 35 kg
Nicole Harvey 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 35 kg
Notes: Failed at 37
Keith Perry 1 week, 4 days ago / Reply
1k Row Time Trial: 4:05
Kelly Pins 1 week, 4 days ago / Reply
1k Row Time Trial: 4:19
Brad Petersen 1 week, 4 days ago / Reply
1k Row Time Trial: 3:25
Mandy Shakespeare 1 week, 4 days ago / Reply
1k Row Time Trial: 3:52
Karissa Furlong 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 22 kg
Notes: 6x2
Karissa Furlong 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 35 kg
Notes: 6x2
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 1 week, 4 days ago / Reply
1k Row Time Trial: 4:40
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 1 week, 4 days ago / Reply
1k Row Time Trial: 4:11
Alexis Wheatley 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 35 kg
Alexis Wheatley 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 32 kg
Michael Courtney 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 80 kg
Notes: hit 80 then worked back down
Alexis Wheatley 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 32 kg
Michael Courtney 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 60 kg
Notes: weak
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 1 week, 4 days ago / Reply
1k Row Time Trial: 3:16.800
Notes: died on last 250m
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 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 1 week, 4 days ago / Reply
1k Row Time Trial: 3:57
Notes: hard today after lunges yesterday (butt and hip sore)
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 1 week, 4 days ago / Reply
1k Row Time Trial: 4:22
Kylee Vargason 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 43 kg
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 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 43 kg
Notes: not quite at weight
40,42,42,43x3
Beau Brink 1 week, 4 days ago / Reply
4/7/2021 - Strength 3: 70.0 kg
Beau Brink 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 55.0 kg
Dana Reinhardt 1 week, 4 days ago / Reply
1k Row Time Trial: 3:51
Beau Brink 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 55.0 kg
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 1 week, 4 days ago / Reply
1k Row Time Trial: 3:37
Notes: Went out way hot. Blew up 300 in
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 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 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 1 week, 4 days ago / Reply
4/7/2021 - Strength 2: 50 kg
Dana Reinhardt 1 week, 4 days ago / Reply
4/7/2021 - Strength 1: 50 kg
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Rachel Liercke 5 days, 9 hours ago / Reply
4/7/2021 - Strength 1: 42 kg