Thursday 01.23.2014


A) Snatch to Max with 3 allowed misses above 90%

B) Snatch: 60/3, 70/3, 75/2, 80/2*2 sets, 85/1*2 sets

* note rep scheme reads %/reps example: 60/3 is 60% for 3 reps



A) Snatch Grip RDL into High Pull: 100/3* 5 sets

B) Drop Snatch (no dip allowed): 40-50/3* 3 sets

C1) GHD Weighted Raise x 8: 3 sets

C2) Weighted Pushup x 10: 3 sets

Courtesy of Deep Barbell

Optional conditioning:

15 6″ Target Burpees EMOM for 5 minutes – Choose a number that you can definitely get done in less than a minute, and move as fast as possible. Don’t pace these; they should be all out.


If you haven’t gotten your USAW card yet and plan on competing, you need to do so sometime soon. Go here to register. I believe cost is around $50 for the year. You MUST be a USAW member to qualify for Nationals or the American Open. In addition to this, we will be determining which weight class you would like to compete in, so we can get a better idea of your goals in terms of where you are at now vs. qualifying weights, etc. We will write these on the whiteboard (weight class, goals) by the GHDs so you can look at them everyday to add a little motivation. 🙂

IF YOU HAVEN’T SEEN “AMERICAN WEIGHTLIFTING” YET, YOU NEED TO WATCH IT ASAP. (All caps means I am yelling, and it is very important.) I purchased it and we could do another movie night at the gym if you all would like to. Otherwise you can purchase the download here for only $15. WATCH IT. Seriously.

american weightlifting



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