150814

USAW Nationals begins this weekend. We have multiple lifters scattered throughout the sessions all weekend, and I will list the session times here – along with the lifter’s name – each day.

Friday:

3:30pm (central) 53A – Lauren “Lulu” (Truszkowski) Herrera

5:30pm (central) 85C – Samuel Anderson/Sam Jay

CLICK HERE for the USAW Nationals Live Stream !!

BBG:

Snatch: 15:00 to work to a 1rm

Conditioning:

10:00 to complete:

100 Double-Unders

50 Wall Balls 20/14#

With the remainder of the 10:00 complete max reps of:

Power Snatches 135/95#

150812

BBG:

1a) Paused Front Squats (3 count pause in bottom, no bounce to stand): 1X3@70%, 1X3@75%, 2X3@80%, 1X2@85% – based on 1rm Front Squat, rest 90 sec.

1b) 5X1:00 HS Walk practice – rest 90 sec.

Conditioning:

2 Rounds for time:

Run 400m

20 Ring Dips

Run 400m

20 Glute Bridges 95/65#

*if 20 ring dips can be done unbroken fairly easy, do them weighted*

150811

BBG:

5X1 Paused Clean First Pull + 1 Paused Clean (3 count pauses at knee) + 1 Split Jerk (3 count pause in the catch)– work to roughly 85-90% and concentrate on pausing perfect positions

Conditioning:

4 rounds of:

:45 ME 6′ Target Burpees

:15 Rest

:45 ME Hang Clean & Push Jerk 135/95#

:15 Rest

Rest 4:00, then…

4 rounds of:

:45 ME HR Push-ups

:15 Rest

:45 ME Bar Muscle-Ups

:15 Rest

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BBG:

7X1 Paused Snatch First Pull + 1 Paused Snatch (3 count pauses at knee) – work to roughly 85% and concentrate on pausing in a perfect hang position

Conditioning:

15:00 AMRAP of:

30 Double Unders
12 Strict HSPU
3 Legless Rope Climbs (legs may be used on descent) 15′

*Scales:
-30 DU > 30 attempts at DU
-12 Strict HSPU > 12 Kipping HSPU > 5 Wall Walks
-3 LL Climbs > 3 Climbs > 5 Rope Pull to Stand

150808

Weekend Activities:

1) Tonight (Saturday) the boys are hosting a going away party for Mike Brown as he heads off to San Diego soon. There are flyers posted in the gym with the location! Get there any time between 6-11pm and come enjoy the night with us!

2) Sunday afternoon, the Grid League has two local matches. At 2:00, the Baltimore Anthem play against the DC Brawlers. At 5:00, the NY Rhinos play against the Boston Iron. This is the new exercise racing league that most of you have heard about (Coach Nicole plays for the Miami Surge) and have expressed interest in seeing. If you have never seen a match, it is something completely new and different. It uses movements we are all use to in a funky race style format. The teams utilize men and women together on the floor at the same time which is unique to this sport. Nicole and a group will be heading over to watch the matches Sunday. If anyone is interested in going, let her know and grab some tickets!

Tickets can be purchased at: npgl.com/schedule

BBG:

EMOM for 12:00 – 

2 Front Squats + 1 Split Jerk

* start at 50% of Max FS and +10# each minute*

Conditioning:

FIGHT GONE BAD !

Three rounds of:

Wall-balls 20/14
Sumo deadlift high-pull 75/55
Box Jumps 20/18
Push-press 75/55
Row for calories
Rest

150807

Sunday afternoon, the Grid League has two local matches. At 2:00, the Baltimore Anthem play against the DC Brawlers. At 5:00, the NY Rhinos play against the Boston Iron. This is the new exercise racing league that most of you have heard about (Coach Nicole plays for the Miami Surge) and have expressed interest in seeing. If you have never seen a match, it is something completely new and different. It uses movements we are all use to in a funky race style format.  The teams utilize men and women together on the floor at the same time which is unique to this sport. Nicole and a group will be heading over to watch the matches Sunday. If anyone is interested in going, let her know and grab some tickets!

The league has provided me with a group discount code/link for you all – it is only good until Midnight of 8/7 :

https://anthem.npgltickets.com/order/group/Outlaw/

BBG:

Snatch: 15:00 to work to a 1rm

Conditioning:

Run 400m
100′ HS Walk
Run 400m
5 Rope Climbs 15′
Run 400m
50 KB Snatches 34/16kg (25l/25r – anyhow)

150806

THIRSTY THURSDAY:

Same pool as always, 7:00pm sharp – Wakefield Aquatic Center! Be there!

After swim, we will be taking Coach Jimmy The Intern (yes, address him by his full name!) out to dinner at TJ STONE (8:30pm). Jimmy has a few weeks left in the gym with us. However, Coach Nicole will be leaving next week for USAW Nationals and her upcoming Grid League matches, sooooo this will be the last week the whole gang is together for the summer. 

We have all watched Coach Jimmy The Intern grow and develop as an aspiring coach and leader this summer. I know we are all sad to see him have to leave us. Whether you can make it out to swim or not, please try and come by for our baby boy’s send off dinner!

Workout:

150m swim
Focus on technique and bilateral breathing.

-then-

4 X 50m breathing control

Count the number of breaths you take on the first 50m. Take one less breath on each of the following 50s.

-then-
4 rounds of:
25m Swim
5 Burpees
5 Pushups
25m Swim
*rest 1:00 between rounds*