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Wednesday 10/12/16

Team PrettyStrong – Today marks the start of USAPL Raw Nationals and ATL is playing host. This is the biggest meet in USAPL history with over 1200 lifters from all over the United States competing. (That’s wild!!) Lifting runs for three days on 7 platforms at America’s Mart. Out of those 1200 lifters, a small handful were chosen to lift in the premier flight (ie the All Star prime time game) on Sunday at 3:00 pm. Becci will lift with the best of the best lifters across all gender, age and weight categories. Regardless of how she performs, this is an absolute honor and everyone should be extremely proud of how far Becci has come in only a few short years of lifting. (But we expect her to perform very well!)

PSPL Coaches, Vanessa and Amanda, have been chosen as head volunteers and Dave Bell has been picked to as a live broadcaster announcing the meet. It looks to be a great weekend for the whole team!

Cancelled – Pulling the plug on bowling night.


Dynamic Athletic Movement

10 Minutes – Animal Locomotion
10 yd Downdog Walk
10 yd Lateral Ape Walk
10 yd Backwards Downdog Walk
10 yd Lateral Monkey Walk


Levels 3/4

Take 15 Minutes to work up to a heavy single Back Squat.
Then 6 Minutes E2MOM
3 Squats at 85% of today’s heavy single (do NOT use new 1RM)

Level 2

3 Back Squat at 85% (calculate from most recent 1RM)
Rest 30 seconds
30-45 second Push-up Position Plank

Levels 0/1

5 Kettlebell Squats (Goblet or Double KB)
Rest 30 seconds
30 second Push-up Position Plank
Rest 60 seconds


“Deadly Notes”

12 Minutes AMRAP
12 Alternating Reverse Lunges
12 Pull-ups
12 Box Jumps

L4 – 2Kb Farmer Hold Lunges 2×24/18
L3 – 2×20/14
L2 – 2×16/12
L0/1 – light kbs or no weight, 12 ring rows, 20yd broad jumps