Tuesday 3/14/17

Tuesday 3/14/17

Who said Tigers can’t snatch?? They made a huge comeback this week.

17.3 by the numbers:

Thursday Night Throwdown 2+ points: Kristy & Barrett

Top 3 Rx & Scaled Men & Women 3+ each:

Rx Men
1. Greg 70/2:56
2. Geoff 69
3. Mark 63

Rx Women
1. Ivy 70/2:56
2. Laura 46
3. Amy 44

Scaled Men
1. Jonathan 154
2. Bill 118
3. Graham 105

Scaled Women
1. Tamieka 176
2. Yessi 155
3. Jade 154

17.1 Team Spirit 5+: Spirit gets a bye week. Guess the cold snap has everyone in a funk??

Team Standings
Swole Sisters & Misters-90
Walking Deadlifts-75
Tigers-84

Warmup
Dynamic Athletic Movement
Hip Mobility

3x
1/1 Getups
10 Swings
30 Second Handstand

L0/1 – substitute Downdog hold with feet elevated on a box/stall bars

Strength

Levels 3/4
(21 Minutes total)

Take 15 minutes (including warmup sets) to work up to a heavy single back squat for the day, then:

6 minutes E2MOM (3 sets)
3 Back Squats at 85% of today’s heavy single

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Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.
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Level 2

Take 20 minutes (this includes warmup sets) and work up to your heaviest Back Squat triple.
Rest 2-3 minutes between sets.
Stop when your form breaks down–make sure your chest stays up, hips go below parallel, knees track the toes, heels stay rooted.
If you hit your max early, you can do some lighter back-off sets for technique practice.

Levels 0/1

6-8 Sets

8 Double Kettlebell Squats
4/4 Plyo Step-ups
8 Ball Up Sit-ups
30 second Reverse Tabletop
Rest 1 minute

Conditioning

“Kompromat”
5x (track the time of each individual round, not including the rest period)

40 yd Sled Push (down the turf and back)
12 Over the Shoulder Sandbag Throws
(instead of catching the SB like a clean, flip it over your shoulder then pick it up and repeat on the other side)
Rest 60-120 sec