April 16th, 2016

*The gym will be holding our in-house competition today, so this training will not be completed by most of you, but for those that are training, please speak with us to find a time that will work (Any time before 8:30 or after 1:30 will be fine, just right off the bat).

If any of your are able to come spectate/help us organize, it would be greatly appreciated!

A. Deadlift
*Set 1 – 3 reps @ 50%
*Set 2 – 3 reps @ 60%
*Sets 3-7 – 3 reps @ 70%
Rest as needed between sets

B. Three sets of:
Jerk Balance x 5 reps (keep these light)
Rest 2 minutes

C. Three sets of:
Close-Grip Bench Press x 6-8 reps @20X1
Rest 2-3 minutes

Four rounds for time of:
10 Chest-to-Bar Pull-ups
15 Box Jumps (30/24″)
20 Dumbell Power Snatches (50/30 lb)
200 Meter Run with object (Men: 60lb sandbag; Women:40lb medball)



  1. A. 205/245/285×5
    B. 65/85/105
    C. 155×8/175 2×6
    D. 18:03 – tried to work some b-fly c2b in the early sets, but went to kipping to keep moving. Need to have some focused skill work on those for development. Did BJ as step down. Rebound was giving me some foot/ankle pain. Snatched as alternating. Carry w/ sand bag.

    — dead lift and jerk work felt solid. Bench is obviously very weak at the moment. Last piece was a good grinder. Glad to take a step towards getting my lungs back.



  2. A. 175, 205, 245x3x5
    B. 65,85,105
    C. 135,145,155 all x8
    D. 13:47. Went UB on c2b and butterfly. Nailed my chin once. Just kept moving.

    Played bubble soccer before this so I was a bit tired but damn that shit is fun. Also, great job to everyone in the comp today!



  3. A)205,245,285
    C)185,195,205 x 8
    D) Heels and knees were hurting from hiking yesterday so I made up the 3k row instead of today’s workout.



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