Scuffed Knee Annie

Tuesday Apr 17 2018


As the gym makes its way back to normal operation after the blizzard, please bear with us as we clean up and reorganize our equipment, just to move it all again on the 28th/29th for the rescheduled date of the Wisconsin State Weightlifting Meet. 
After the meet is complete, we will be starting a new Weightlifting cycle on May 3rd. We encourage any of our athletes to check out the class if they have interest in competing in the sport of Weightlifting or would like to get more practice with the technical lifts. 

This week’s Gymnastics class is canceled due to a scheduling conflict. Tom promises to make next week’s class super fun to make up for it!

One last thing, Coach Ashley says “Come to the gym to make yourself better and stop sucking.” ❤️
1.) Back Squat 10-8-7-4-4-2-2-2-2-2, every 2 minutes
note: the 2's are the goal. add load each round and use all reps prior to the 2's as warm up. 
2.) Scuffed Knee Annie 
50-40-30-20-10
20m Shuttle Run (5-4-3-2-1)
Double Unders 
Abmat Sit-ups
note: no GHD sit-ups allowed. 
*3.) Bench Press
5 @ 60%
4 @ 65%
3 @ 75% 
ME @ 85%
*4.) 3 rounds
10 Supinated Snatch Grip Bent Over Row 95/65lb
15 Power Snatch 95/65lb
1 minute accumulated Plank on elbows
*5.) EMOM for 30 minutes 
250m Row
*6.) 3 rounds 
15 Reverse Hyper 
15 Back Extension 

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Chris Ness92d

Are GHD’s acceptable to replace abmat sit ups?

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Theresa Rosenquist92d

Oh Chris...🙄

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Nate Hall91d

Running late tonight Grant, it’s almost bedtime!!!

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Sylvia Christensen 91d

I this it’s JT we are waiting on! He’s not Justin Tyme tonight. Ha?

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275#
8:05 BS^240#
5 rds 5DL 5cleans 5FS 5s2O
Ended at 35#
15:00? Singles
135-285# BS
145# BS
95/135/155/185/205/225/225/225/245/245 | PC&J EMOM from yesterday 185#
Up to 245# BS
11:58, *265 BS
*265 turned back into 225 for the last 2 sets. WTH was I thinking? High jumpy single unders.
115-175# BS; hspu/AB/WB & emom extra credit from yesterday
BS- 95,135,165, 205,225, 245,255,265, 275, 285
11:57? BS 325x1 c&J #225
AsB cals instead of shuttle. One legged single unders. Bench instead of squat (^135 - there is more there). Some ec
8:18; 230BS
EC with AD and MV
10:39 rx
BS up to 165#
BS^155#. EC #4 with Katie
245 BS. EC of bent over row/snatch/plank with Liz.
BS ^180 and some EC
Worked up to 335 bs
10:21, single unders. 65lb-200lb, 5lb pr
95 - 301# BS
9:24 - sub su
BS ^ 115#
Back squats ^200#
BS up to 225#, some deadlifts, yesterday’s strict HSPU/AB/WB (it was spicy)
215# BS + #4 EC with Jimbo + halfsies of Monday’s EC
11:09, 215-220 BS
Rev hyper & back ext, snatch/row/plank with Alyssa and Erin!
BS 325# ec bench sesh
BS- 135 to 405#
BS@ 135 - 315
8:09 (Tripped one time on the DUs)
1.) 10@135, 8@185, 7@205, 4@225, 4@255, Doubles @ 275, 295, 305, 315, and 335# / No time for EC ;(
Bs #170 failed 2nd lift
9:50. 175bs
up to 265# on BS
BS ^200#
11:50, 210 BS
Add a bathroom break to my time🙃
215# BS
Our special guest: 7:36 w/ backward spin DU.
Me: 10:26 (SU×2 & Ass.Bike Cals: 6/5/4/3/2); BS: 150 (box); Knee & Shlr therapy & XOSym; EC#6; BP: 3×10 (45/55/65) & ME UB DHPU (3/3/3).
Up to 215# on the BS.
Up to 335#
10:36 single unders x2
Up to 95# BS
13:13, bike & step ups on 45#plate
BS ^140#