REGULAR CLASSES TODAY AT 8 and 9- those are posted below.
****PLUS A MOCK WEIGHTLIFTING MEET IN THE WEIGHTLIFTING AREA AT 9
Open to everyone!! This Saturday at 9am we will host a “mock meet” 3 attempts at Snatch, 3 attempts at Clean and Jerk to find your best “Total”
In the spirit of finding new maxes this week, why not max out your Olympic lifts… the Weightlifting way! 💪💪
✔️ No singlets!
✔️ No USA Weightlifting membership required!
✔️ No cost!
✔️ No traveling!
✔️ No pressure!

8am teams of 3
40 Minute Amrap
100/80 Cal Row
1200 meter run split into 200 meter increments (one runs at at a time)
100/80Cal Ski Erg
1200 M run
600m farmer carry split into 100m increments (teams walks together switching every 100m until everyone gets 2 carries in)
1200M run

9am
Warm Up: 10-15min
2 Round for Quality
1:00 Row
1:00 Ski
200m Run
10 Kettlebell Deadlifts + 8 Russian Swings + 6 American Kettlebell Swings
8 Bootstrap Squats
10 Deep Lunge Mountain Climbers

Main Conditioning
3 Rounds for Time (45 min cap)
800m Run
40 Wall Balls
500/450m Row
5/4 Rope Climbs
500/450m Ski Erg
20 Toes to Bar

Wall Ball: 20/14lb, 9/6kg, 10/9ft

General Prep:
2:00 Cardio Choice
–
2 Sets: For Quality
10/10 Staggered Stance Single Kettlebell Deadlift
:30 Dead-Bug
:30 Bird Dog
:15 Passive Bar Hang + :15 Active Bar Hang
10 Ring Rows
Specific Prep:
2 Sets:
10 Barbell Romanian Deadlift (Empty Bar)
8 Scapular Pull-Ups
4-6 Jumping Pull-Ups with Controlled Eccentric (2-3 sec)
10 Hollow Rocks + 10 Alternating V-Ups
20 Glute bridges

Then Add Loads to the Barbell, Touch on breaking the bar off the floor and begin a 20 minute clock

20 Minutes to find a 1 rep max deadlift
Suggested build up
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 70%
1 Rep @ 80%+

Resting 60-90 seconds b/t these sets –
1 Rep @ 86%
1 Rep @ 92%
1 Rep @ 97%
1 Rep @ 102-105%
Rest 3:00 b/t single at or above 90%

Workout
3 Sets
2:00 AMRAP
15 GHD Sit-Ups
10 Deadlifts
-Max Strict Pull-Ups
-Rest 2:00 b/t sets –
Barbell: 225/155lb, 102/70kg

Level 2:
3 Sets
2:00 AMRAP
15 GHD Sit-Ups
10 Deadlifts
-Max Strict Banded Pull-Ups
-Rest 2:00 b/t sets –
Barbell: 185/125lb 84/57kg

Level 1:
3 Sets
2:00 AMRAP
20 Abmat Sit-Ups
15 Kettlebell Deadlifts
-Max Ring Rows
-Rest 2:00 b/t sets –

Kettlebell: 53/35lb, 24/16kg
Masters 55+:
3 Sets
2:00 AMRAP
15 V-Ups
10 Deadlifts
-Max Strict Pull-Ups
-Rest 2:00 b/t sets –
Barbell: 155/105lb, 70/48kg

Goal: Complete 10/8+ reps / set

Primary Objective: Complete the buy-in with at least 30 seconds remaining on the clock to knock out our strict pull-ups.
Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density
RPE: 8/10

Workout Strategy and Movement Breakdown:
This piece is all about efficient turnover on GHDs and deadlifts to leave you time (and capacity) for the real test: max strict pull-ups under midline and grip fatigue. It rewards athletes who can manage tempo early and maintain body control under compounding core tension.
Pacing Set Strategy
15 GHD Sit-Ups (~0:30–0:45)
Smooth, consistent tempo — don’t sprint them.
Aggressive GHD speed early will blow up your hip flexors and lower back, compromising the deadlift and strict pull-ups.
10 Deadlifts (~0:20–0:30)
Aim to go unbroken, but fast singles are okay for later rounds.
Maintain a tight core. Think “push the floor away” rather than yank.
Max Strict Pull-Ups (Remaining ~0:30–1:10)
Go to a strong number, not full failure in early sets.
Break into 3–5 rep sets early to extend total volume.
The final round is where you can push closer to failure.
Movement Breakdown
GHD Sit-Ups
Start Position: Hips placed just off the pad, knees slightly bent
Execution:
Extend fully at bottom (shoulders past pad)
Sit up until torso is vertical or hands reach foot pad

Completion Standard: Full range of motion, touch target or consistent endpoint
Scaling: AbMat Sit-Ups (30 reps), or Straight-Leg V-Ups (20 reps)
Deadlifts (225/155lb)
Start Position: Bar over midfoot, back flat, shoulders over bar
Execution:
Drive with legs, hinge through hips
Lock out hips and knees at top

Completion Standard: Full lockout at top, bar must touch floor each rep
Scaling: Reduce to 185/125lb or 135/95lb as needed
Strict Pull-Ups
Start Position: Full hang with arms extended
Execution:

No kip or momentum
Chin must clearly clear the bar each rep

Completion Standard: Full extension → chin above bar
Scaling Options:

Banded Strict Pull-Ups
Ring Rows (elevate feet for added difficulty)
Seated Pulls to Ring (if vertical pull is not yet accessible)

Bodyheat and Mobility (4 min)
2:00 Cardio Choice
–
:30 Down Dog to Up Dog Flow
10/10 Quadruped Thoracic Rotations
10/10 Quadruped Adductor Hip Rock
10 Down Dog Toe Touch

General Prep (2min)
6 Inchworm Push-Ups
10 Alternating Box Step-Ups
6 Tall Muscle Clean
6 Strict Press
8 Behind the Neck Elbow Punch Throughs
6 Front Squats
Specific Prep (3-5min)
2 Partial Wall Walks
5 Thrusters (Empty Barbell)
5 No Jump Burpees
5 Box Jump Overs
1 Full Walk Walk
3 Thrusters (Warm-Up Load)
5 Burpee Box Jump Overs

Every 2:00 for 12 mintues- strict press building to a max
set 1- 6 at 50 percent
set 2- 5 a little heavier
set 3- 3 at 75+
Set 4- 95 to 100 percent of old 1 rep
set 5,6 and 7 if needed continue adding until failure or new 1 rep max is reached

Workout
5 Sets: For Time
3 Wall Walks
5 Thrusters
10 Burpee Box Jump Overs
Rest 1:00 b/t sets
Barbell: 135/95lb, 61/43kg
Box Height: 24/20in

Level 2:
5 Sets: For Time
3 Wall Walks
5 Thrusters
10 Burpee Box Jump Overs
Rest 1:00 b/t sets
Barbell: 115/75lb, 52/34kg
Box Height: 24/20in

Level 1:
5 Sets: For Time
3 Wall Walks to 30in from wall
5 Thrusters
10 Burpee Box Step-Overs
Rest 1:00 b/t sets
Barbell: Choice, Moderate Unbroken
Box Height: 24/20in

Masters 55+:
5 Sets: For Time
3 Wall Walks to 20in from wall
5 Thrusters
10 Burpee Box Jump or Step-Overs
Rest 1:00 b/t sets
Barbell: 95/65lb, 43/30kg
Box Height: 24/20in

Coaching Notes, Strategy, and Goals

Goal Time Domain: 12-16 minutes (including the rest minute)
Time Cap: 18 minutes

Primary Objective: Complete each set as close to 2 minutes as possible. Expected time domain is 2:00-2:30 / set
Secondary Objective: Keep each set as consistent as possible across

Stimulus: Upper Body interference and density
RPE: 8/10

Workout Strategy and Movement Breakdown:
Each set is meant to be pretty close to a max-effort sprint followed by rest — aim to be consistent across all five rounds. The pairing of wall walks and thrusters heavily taxes the shoulders, while the burpee box jump overs challenge your breathing and legs. Transitions and pacing in the wall walks are critical to preserve quality thrusters and smooth box jump overs.

Set Breakdown
Wall Walks (Target: ~0:40–0:55)
Smooth and methodical — rushing costs time if you fail reps.
Focus on a strong lockout and straight arm strength as you move up the wall here.
Quick breath reset between each rep to maintain rhythm.
Thrusters (Target: ~0:15–0:30)
Unbroken every set of 5 reps at this weight should feel punchy, but manageable.
Big breath at the top of rep 1, then continuous cycle through 5.
Keep elbows high and heels down to drive through the bar. (Think Balance)
Burpee Box Jump Overs (Target: ~0:45 – 1:05)
Settle into a rhythm; stay low and fluid.
These are meant to be Box Facing for the workout today.

Pacing by Set
Set 1: Go hard but controlled. Set the tone.
Set 2–3: Find consistency. Focus on transitions.
Set 4–5: Dig deep. These will be your slowest unless you stay aggressive on the thrusters and breathe through the burpees.

Movement Breakdown
Wall Walks
Start Position: Chest and thighs on floor, feet flat against wall
Execution:
Push up into plank, walk feet up and hands back toward wall
Chest must touch wall or be within inches at top
Completion Standard: Full rep only counts when the hands are 10in from the wall and hands return beyond the start line on the finish.
Scaling: Move to 20-30in off the wall, or just do a plank to wall walk with only the feet moving up the wall.
Thrusters (135/95lb, 61/43kg)
Start Position: Front rack position with full squat depth
Execution:
One fluid motion: front squat + drive into overhead press
Full lockout overhead; hips and knees extended
Completion Standard: Full squat → full overhead lockout in one motion
Scaling: Reduce the load, move to dumbbell thrusters, or adjust to a front squat or push press depending on the limitation.
Burpee Box Jump Overs
Start Position: Chest and thighs on the floor
Execution:
Perform burpee, then jump onto and over the box
No need to stand fully on top; lateral or forward jump allowed
Completion Standard: Chest to ground, then jump over box — rep ends when both feet land on the far side
Scaling: reduce the box height or move to burpee box step-overs

General Prep (~8 minutes)
2 Sets
1:00 Run or Bike
:15 Active Hang + :15 Passive Hang
6/6 Single Arm Ring Rows
10 Kettlebell Deadlifts
8 kb swings
15 push ups
:30 Jump Rope Practice

STRENGTH
Build to starting weight for bench.
Take 15 minutes to find 1 rep max bench press
Use the suggested build up from squats on Monday

Stimulus: Muscular Endurance and Aerobic Threshold
RPE: 7-8/10
We are looking for a steady, but challenging pace today. However, even splits are the primary focus.

4 Rounds for Time 35 minute cap
400m Run
25 American Kettlebell Swings
3/2 Rope Climbs
1k *Bike
50 Double Unders
Kettlebell: 53/35lb, 24/16kg

Level 2:
4 Rounds for Time
400m Run
25 American Kettlebell Swings
2/1 Rope Climbs
1k *Bike
35 Double Unders
Kettlebell: 44/26lb, 20/12kg

Level 1:
4 Rounds for Time
400m Run
25 Russian Kettlebell Swings
4 Pull to Stands
1k *Bike
70 Single Unders
Kettlebell: 35/18lb, 16/8kg

Body Heat, Mobility, Activation (5-7 min)
2:00 Cardio Choice
10 Down Dog to Up Dogs with 1sec Pause at Each Position
:20/:20 PVC Pipe Front Rack Mobility Stretch
:30/:30 Active Pigeon Stretch
:20/:20 Samson Stretch

Specific Prep (6-8 min)
2 Sets
8 Romanian Deadlifts
6 Tall Muscle Clean
4 Strict Press
:20 Behind the Neck Elbow Punch Throughs
8 Reactive Quarter Squat Jumps
6 Bar Kip Swings
4 Strict Knee Raises
Barbell Primer
3 Position Muscle Clean + 1 Jerk
3 Position Power Clean + 1 Jerk
– Add Loads –
Then Build into full Power Clean + Push Jerk or Split Jerk

*For 3 Position Cleans, Focus on High Hang, Hang, and Mid Shin Positions

Strength
Power Clean + Jerk
Every 2:00 minutes x 6 Sets
1+1 @ 80%+ Building to a Max for the Day

We are looking for this to be a Power Clean and Jerk Max. This means that the Clean must be of the Power variation and the Jerk can either be a Split Jerk or Push Jerk. This allows for athletes to use whatever will allow them to be most effective for the max of the day.

“Open 13.4”
7:00 AMRAP
3-6-9-12-15…
Power Clean and Push Jerk
Toes to Bar
Barbell: 135/95lb, 61/43kg

Level 2:
Barbell: 95/65b 43/30kg

Level 1:
7:00 AMRAP
3-6-9-12-15…
Power Clean and Push Jerk
Kipping Knees to Chest
Barbell: Choice on Loads, Suggested at around 60% of 1RM

Goal: Complete the round of 12 +12 and into the round of 15 clean and jerks and 15 toes to bar (60+ Reps)

Primary Objective: Keep the Clean and Jerks to quick singles, maintaining a pace of under 6 seconds / rep
Secondary Objective: Maintain sets of 3+ on Toe to Bar

Stimulus: Barbell / Midline Conditioning
RPE: 9/10

Workout Strategy and Movement Breakdown:
This is a classic engine + gymnastics combo that rewards smooth barbell cycling and efficient transitions. The first 3–4 rounds should feel fast and rhythmic. After that, the compounding reps build pressure on the grip, core, and lungs. The 12–15+ rounds separate the field — your ability to stay composed and manage transitions will dictate success.

Pacing by Round
Rounds 3–6: Quick transitions, Unbroken Toes to Bar and quick singles on the barbell.
Round 9+: Keep the barbell at fast singles. Toes-to-bar in manageable chunks (e.g., 5-4 or 6-3).
Round 12–15+: Grip and core fatigue become major limiters. Fast singles on the barbell stay as the main approach. We should focus on quick sets here of 3-4 reps at a time to maintain pace and keep quick rest periods.
Barbell Notes
Fast Singles on the bar is the way to go to keep grip and stamina in check
The jerk is the limiter — stay crisp and don’t rush it under fatigue.
Avoid failed reps by locking out confidently and resetting foot position.
Toes-to-Bar Notes
Use a tight arch-hollow kip. Control the swing to avoid wasting energy.
Early on, go unbroken. Once in the 9+ range, short sets (3s/5s) with controlled rest will outperform grip blowout.
Big focus: Drop when needed, don’t overload the grip early on in this workout. Quick short sets may be the name of the game for a lot of athletes.

Movement Breakdown
Power Clean and Push Jerk
Start Position: Barbell on floor, feet under hips, shoulders over bar
Execution:

Clean to front rack (catch in partial squat or muscle clean depending on speed)
Dip-drive to overhead lockout with knees and hips fully extended

Completion Standard: Bar must be locked out overhead with control before lowering
Scaling Options: Reduce to 115/75 or 95/65 as needed; strict push press if shoulder mobility limits split
Toes-to-Bar
Start Position: Full hang with active shoulders
Execution:

Initiate with controlled kip
Both feet must touch the bar between the hands

Completion Standard: Full foot-to-bar contact each rep, with arms returning to full extension between
Scaling Options:

Knees to Chest
Hanging Leg Raise to 90°
Hanging Knee Raises
V-Ups or Tuck-Ups (if unable to hang safely)

Scoring Insights
Competitive Benchmarks:

Top 10% Men: 110+ reps (end of 18s/start of 21s)
Top 10% Women: 90–100+ reps
Open Average: ~85 reps (into round of 15)