Tuesday, February 14, 2017

8 medals this weekend



I got the medal count from Randy. Of the 15 athletes competing this weekend, the team won 8 medals plus the overall Women's 3rd place team. Randy barely had time to eat all weekend since there were lifters in every session!

Martha: Gold
Jacyln: Gold
Molly:Silver
Diana:Gold
Jordan: Silver
Darla:Gold
Ross: Gold
Tim: Gold



Warm-up

row 500 / run 400
crawling lunge
10 KB swings or snatches
double KB overhead lunge
10 TGUs or windmills
10 goblet squats
5 pull-ups or push-ups or dips

Strength

clean pull 5-3-2-3x2

Accessory/Skill

2 windmills between strength sets

Group Workout

EMOM 10:00
power clean + push press + jerk

rest 2:00

EMOM 10:00
KB clean + push press + jerk
each arm or double if you feel ambitious




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