12/12/2017

12/12/2017

I want to take a second to talk about Vera who had a power lifting meet this past weekend. First off, Vera is one of the most dedicated people I've ever met to mastering her craft. She hits the gym weekly and gives 100% efforts. Well this past weekend she had a meet over in Bremerton. Now if you ask her how it went she may have a different take on it. However, what I witnessed was a women fight through some physical pain and when things didn't necessarily go her way she didn't quit. She looked adversity in the face and gave it the finger. She pushed forward and finished what she came to do. I couldn't be any more proud of her effort and the effort she puts in each and every day. Nice job Vera!!!

Workout of the Day:

1) Coach led Warm-up

2) Deadlift 5-5-5-5-5-5 Reps AHAP. Work up to somewhere around 95% of your 5RM and use it for all sets. If you don't have a 5RM find a heavy weight and use it for all sets.

3) EMOM for 10 Minutes complete
Even Minutes - 12 Calorie Row
Odd Minutes - 12 Box Jumps 24/20

4) Mobility/Stretching


Competition Programming:

1) Find a 3RM Snatch from the Hang Position then 5x2 @ 90% of Above

2a) 5x3 Snatch Balance using 67.5% of your 1RM
2b) 5x3 Snatch Pulls using 107.5% of your 1RM

3)  4 Rounds for time of
8 KB Snatch Right Arm 70/53
8 KB OHS right Arm 70/53
8  KB Snatch Left Arm
8  KB OHS Left Arm 70/53

4) Mobility/Stretching


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