Presidents Day Hours

We will be closed today with the exception of the 6am on-ramp group scheduled to start.  Ryan will also be opening the gym at 11 for 2 hours for open gym training access.  Other coach’s may open the gym at various points as well, keep an eye out on the facebook business page.

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12 responses to “Presidents Day Hours

  • Ryan Charles

    Light snatch day, hip is feeling much better, starting to slowly work pulls/heavy squats back in.

    Snatch 200

    Jerk 300

    3 x 10 Hanging Leg Raises + 5 Pull-ups

  • Nicholas Hayden

    Back squat 1RM, 3×3 @ 90%: 325# (5# PR), 292#
    Press 1RM, 3×3 @ 90%: 142# (2# PR), 127.5#
    Close grip bench press 3×10: 125#
    Pullups (bodyweight): 2-2-3-3-2

  • Tiffany Kang Hoffner

    Back squats with Athena!
    60% of 1rm x5, 70%x3, 80%x2, 90%x2, 95%x1: 130, 150, 175, 195, 205

    Then 4 sets supine ring rows to failure: 5, 4, 3, 2… bleh

    Then John’s WOD, modified
    2 rounds
    60′ sled pull (prowler +50#)
    400 m row
    20 OH lunges w/ 45# bar
    Something like 10 minutes… messed around getting out of the boys’ way and rearranging weights on the prowler.

  • Rachel Hunter

    Worked on snatch – 95lbs (tried 100 several times but couldn’t get it)
    Grace (30 clean&jerks) – 8:21

  • Burke Eltringham

    Hoffner…. Outlaw….. that is all.

    • Hoff

      Strength

      1) Back Squat: 1X5 @ 60%, 1X3 @ 70%, 1X2 @ 80%, 1X2 @ 90%, 1X1 95% – rest 2-3 min. between each set.
      Did these as singles, not sure if that’s right.
      170, 195, 225, 250, 265

      2a) 4X10 UB Weighted C2B Pullups – heaviest possible (vests may be used), rest 60 sec.
      2b) Front Squats: 1X5 @ 65%, 1X4 @ 70%, 1X4 @ 80%, 1X4 @ 85% – rest 60 sec.
      10@18, 155, 10@21, 170, 10@24, 170, 10@30, 190, 10@36, 205

      Conditioning

      20 minutes to get as far as possible:

      30’ Sled Pull 180/135#
      20 Row for Calories
      10 OH Walking Lunges 135/95#
      then…
      60’ Sled Pull 180/135#
      40 Row for Calories
      20 OH Walking Lunges 135/95#
      etc…

      Notes: The sled pulls should be performed with a 15’ rope attached to the sled. Pulling is hand over hand (think final event at the 2011 games. Distance should be acquired by setting up 2 cones 30’ apart. After pulling the total length of rope, back pedal and repeat.

      Scaled OHWL to 95. I did two rounds and got up to 35 of 49 oH walking lines in third. Pull about 30′ before each rd 2&3 before realizing I must OH WL first-idiot.

      Gonna be dumb you better get tough .

  • nsteadly

    I feel like flipping tires.

  • Jacob Tsypkin

    12:00 PM
    Snatch: 210
    Pause Snatch: 175x2x3

    4:00 PM
    Clean & Jerk: 263 for a competition legal PR
    Pause Clean: 231x2x3
    RDL: 309x3x3

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