Tuesday 3/21/17

Tuesday 3/21/17

17.5 – Everyone should plan to have the workout complete by the time the BBQ gets started. In other words, don’t put off the workout because you need to “practice” or “rest” or whatever excuse you’re telling yourself. If you come to the gym Thursday and then Friday and then Saturday and choose to wait until Sunday or Monday for no real reason, you’re starting the workout with at least 10 no reps in the bank if you even get scored at all.

BBQ & Brews – If at all possible, plan to do complete 17.5 Saturday morning. We’ll run big heats in front of lots of people cheering you on. It’s the best workout of the Open because it’s better together. Stick around for some meat and beer and hopefully sun. Don’t forget to bring a side or drinks for sharing. Ice and coolers always appreciated. Fam and friends welcome!

Dynamic Spine & Sports Therapy – Diana and her team will be on site taking care of your recovery needs after you finish 17.5. Go see her for FREE muscle therapy. Learn more about what they can do for you here.

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17.4 by the numbers:

Thursday Night Throwdown 2+ points: Niki & Jade

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

Rx Men
1. Joseph 183
2. Lee 183
3. Andrew 175

Rx Women
1. Patrice 179
2. Amy 166
3. Ivy 165

Scaled Men
1. Jonathan 212
2. Mark A. 195
3. Graham 194

Scaled Women
1. Kathy 210
2. Niki 196
3. Yessi 195

17.1 Team Spirit 5+: Walking Deadlifts. They crushed it this week! Posters, candy, pots of gold, social media posts: oh my! Tigers are upping their spirit games too. Rawr!

Team Standings
Swole Sisters & Misters-117
Tigers-113
Walking Deadlifts-99

Warmup
Dynamic Athletic Movement
Hip Mobility

3x
5 Pull-ups
10 Push-ups
15 Air Squats

L0/1 – substitute 10 Ring Rows for pull-ups if necessary

Strength

Levels 3/4
(21 Minutes total)

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

6 minutes E2MOM (3 sets)
3 Bench Press 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 Bench Press triple.
Rest 2-3 minutes between sets.
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 Floor Press
8 Box Dips
8 Hanging Knee Tucks
30/30 Side Plank
Rest 1 minute

Conditioning

“Dope on Plastic”

Levels 2-4

5 Rounds AFAP

Right Hand
8 Kettlebell Snatches
8 Rack Lunges
Left Hand
8 Kettlebell Snatches
8 Rack Lunges
8 Pull-ups

L4 – 24/18, C2B
L3 – 22/16, at least 1 C2B per set
L2 – no Rx, use bands if necessary

Levels 0/1

5 Rounds AFAP

Right Hand
5 Kettlebell Snatches
5 Rack Lunges
Left Hand
5 Kettlebell Snatches
5 Rack Lunges
10 Ring Rows

L0/1 – if your snatch technique isn’t great, substitute clean and push press