Monday, 3 October, 2011

Posted by Mandee on October 2, 2011   |   13 Comments


1 minute of max rep push-ups



Find a 1RM Snatch. Rest as needed between lifts


A1: Glute ham raises 5 x 10 @20×1; Rest 30 seconds

A2: Reverse hypers 5 x 15; Rest 30 seconds



5 minutes of shoulder targeted stretching



A: In 10 minutes work up to a heavy single clean grip deadlift
B: Front squat 5 x 8 @12×1; Rest 2:00
C1: Weighted step-ups 5 x 20 alternating legs; Rest 1:00
C2: 5 x 15 toes to bar; Rest 1:00


13 responses to “Monday, 3 October, 2011”

  1. David says:

    Off to Moab, Utah for some epic mountain biking ending with The 24 hours of Moab. See everyone when I get back.

  2. Tracey says:

    Greek powerlifting is serious! The bikini bottom, powerlifting unitard suit is too much. Just use the one with shorts.

    Tracy and Stacey are hot CF chicks!

    • Tracey Rauer says:

      I meant olympic lifting. My phone has stored powerlift in spell check. Stupid phone….going to get an Iphone this week.

  3. Tasha W. says:

    LOVE the smiles!!

  4. AP says:

    Stuck at 115, frustrating movement.

  5. Those of you looking to PR on your snatch today need to do two things.
    #1. Watch the video above as many times as you can throughout the day.
    #2. Visualize yourself making a successful lift everytime you get a chance today. It may take a while to get it right but go through the entire process. The approach to the bar, the pull, the catch, and the finish point. When you walk into the gym know you’re not leaving without getting a PR. Don’t even grab the bar unless you are 100% confident in your ability to make the lift. Train your brain to win and your body will follow through.

  6. Erin B says:

    Cute picture girls! “We love side plank!”

  7. Tasha W says:

    Got lots of folks signed up for the Liz Hurley Ribbon Run, next Saturday, October 15th! Don’t forget – The last day to register online is Friday, October 7!!

    Follow this link and click “Join our team” http://www.lizhurleyribbonrun.org/faf/search/searchTeamPart.asp?ievent=486716&lis=1&kntae486716=2E9172D405384C68935EA32364A16690&team=4850912

  8. Jason says:

    PR at 135 – may have had 5# more but it was a 10# PR already and I have that good dizzy feeling afterwards. GHR make me feel like my hammies are going to explode! Good lunch class today – thanks Tracey

  9. Kerri says:

    100#-15#PR for squat snatch. Felt good to be confident under the bar…. Finally!

  10. Mac says:

    absolutely great coaching today in the 5:30 class. Also great to see all the new faces!

    The reverse med ball throw made this lift finally make sense to me. as strange as it sounds it gave me something, not overly technical, to visualize before the lift.

    175# pr