USA Powerlifting Raw Nationals Quick congratulations for Vanessa and Ross for competing in the USA Raw Nationals this weekend in Spokane, WA. From my fabulous internet stalking, it looked like Ross hit a 262.5 kgs back squat for a PR (578# if my google search results are correct). And Vanessa added 20kgs to her total. The #PrettyStrongPowerlifting Crew is pretty strong!
Great job, guys!

Weightlifting 101/102 starts tomorrow night! Get one-on-one attention with your barbell snatch and clean & jerk.
You can still register on Mindbody. Go to “Online Store,” select Olympic Weightlifting, and you’ll find the option for 101 or 102.
It’s $100 for the series. The knowledge you gain will help all your future workouts, why not try it out!

Halloween On Oct 31st, the workout will be scarier than normal …
Come work out in your favorite costume and show us your creativity! If the workout calls for running, you will be going up and down Sessions St. decked out in your costume #spooky

Yoga is cancelled this Sunday. We’ll be back at it 11:30am on the 28th of October though!

Warmup
0:00 – 5:00
3 minutes Quick Feet/Jumping Jack Drills
PVC Drills

5:00 – 12:00
Instructor Mobility

12:00 – 22:00
Kettlebell Flow:
Rotating Clean
Cross Body Clean
Outside Clean to Slingshot Catch
Slingshot
Drop to Rotating Clean and repeat

Strength
20:00 – 40:00

Levels 2-4
20:00 – 35:00 (15 minutes)
Back Squat
Work up to a heavy set of 3
Start at about 50% and work up as heavy as you can with absolutely perfect form within the time limit.

35:00 – 40:00
3x E2MOM
3 Back Squats at 80% of your heavy set for the day

Levels 0/1
E4MOM (~5 sets but take your time!)
Do not rush the movements, focus on quality. Start light and add weight on the squats.

5 Double Kettlebell Squats (go heavier than you did for 8)
30 Bear Crawl Position Shoulder Taps (try not to let your hips move)
3-5 Controlled Eccentric Chin ups (slow negatives: take a 5 count to lower down from chin over bar to full extended elbows)

Conditioning
42:00 – 50:00
Movement Practice and Workout Setup

50:00 – 60:00

“Fishing Expedition”

10 minutes AMRAP

Levels 2-4

4x
Dead Contralateral Split Clean (step back with the same side leg as the hand you’re holding the bell with)
Single Arm Squat
Switch sides
8 Crossover Push-ups

L4 – 24/18
L3 – 22/16
L2 – no Rx weight

Level 0/1
If you have a good split clean and can handle the crossover push-ups, do the workout above. Otherwise:

3 Single Arm Dead Cleans
3 Reverse Lunges
3 Single Arm Squats
Repeat on other side
10 Push-ups