205.3

"Nothing in this world can take the place of persistence. Talent will not; nothing is more common than unsuccessful people with talent. Genius will not; unrewarded genius is almost a proverb. Education will not; the world is full of educated failures. Persistence and determination alone are omnipotent."

Calvin Coolidge 

GK

Warm Up
8 mins of Alternating Tabata Airdyne and Tabata Battling Ropes

Strength
Clean 

2 @ 80% , 1 @ 90%, 2 @ 85%, 2 @ 80%
Power Snatch 

3 @ 80%, 1 @ 90%, 2 @ 85%, 2 x 3 @ 80%, , 2 @ 80%
Snatch Balance 

3 @ 80%, 1 @ 90%, 2 @ 85%, 1 @ 90%, 2 @ 85%, 3 x 3 @ 80%
Clean Pull 

3 @ 80%, 2 @ 90%, 1 @ 95%, 2 @ 85%, 3 x 80%, 2 x 2 @ 80%

205.2

Happy Birthday GK!

Strength
1. Back Squat
3 @ 80%, 1 @ 90%, 1 @ 95%, 2 @ 85%, 3 @ 80% 2 x 2 @ 80%
2A. Bench Press
     7 x 1 @ 87%
2B. Weighted Pull Up
     7 x 4 @ HAP
3. Back Lunge Pistols
     3 x 5 on each leg

205.1

"Mental toughness is to physical toughness as four is to one."

Bobby Knight 

"Concentration and mental toughness are the margins of victory."

Bill Russell

“Pain is inevitable. Suffering is optional.” 

Unknown

“Your ability to discipline yourself to set clear goals, and then to work toward them every day, will do more to guarantee your success than any other single factor.” 

 Brian Tracy

     This week GK turns 20 eleven.

Ginny, you are the hardest working person I know. You inspire and encourage everyone that surrounds you. Your strong mind and tender heart make you such a beautiful and special woman. You crush everything you touch (in an awesome way, not a Lennie and the rabbit way). Hooray for being born! Thanks for letting me trick you into being my wife. Happy Birthday Week!

Strength
Snatch 
     2 @ 80%, 1 @ 90%,  2 @ 85%, 2 @ 80%
Power Clean
     3 @ 80%, 1 @ 90%, 2 @ 85%, 4 x 3 @ 75%
Jerk From Rack/Blocks
      2 @ 80%, 1 @ 90%,  2 @ 85%, 2 @ 80%

Skill Work
Every 30 seconds for 5 minutes:
     2-4 Bar MU

204.4

"Permanence, perseverance and persistence in spite of all obstacles, discouragements, and impossibilities: 

It is this, that in all things distinguishes the strong soul from the weak."

Thomas Carlyle 

The Year of The Hammer Begins

Strength
Back Squat
3 @ 80%, 2 @ 90%, 2 @ 85%, 2 @ 90%, 2 @ 85% 2 x 3 @ 80%
2A. Straight Leg Deadlift
4 x 4 @ 85%
2B. Weighted Dips
4 x 3 @ HAP
2C. Weighted Glute Ham Raise
4 x 7 @ HAP (with GOOD form)

Skill Work
6 Minute Tabata
   Alternate Pistols and HSPU

204.3

“Strength does not come from physical capacity. It comes from an indomitable will.” 

― Mahatma Gandhi

Warm Up
4 mins of Tabata Airdyne
4 mins of Tabata Battling Ropes

Strength
Clean 

2 @ 80% , 2 @ 85%, 2 @ 80%
Power Snatch 

3 @ 80%, 3 x 2 @ 85%, 2 @ 80%, 2 x 3 @ 75%
Snatch Balance 

3 @ 80%, 3 x 2 @ 85%, 4 x 3 @ 75%
Clean Pull 

3 @ 80%, 2 @ 90%, 2 @ 85%, 2 @ 90%, 3 x 85%, 2 x 3 @ 80%

204.2

"Patience is bitter, but its fruit is sweet."

-Jean-Jacques Rousseau 

Strength
1. Front Squat
     3 @ 80%, 2 @ 90%, 2 @ 85%, 3 x 3 @ 80%
2A. Bench Press
     7 x 2 @ 83%
2B. Weighted Pull Up
     7 x 3 @ HAP
3. Overhead Squat
     EMOM for 5 minutes:
          4 OHS @ almost HAP

204.1

"It's not who you are that holds you back, 

it's who you think you're not."

Author Unknown

Snatch 
     3 @ 80%, 2 @ 85%, 3 @ 80%
Power Clean
     3 @ 80%, 3 x 2 @ 85%, 4 x 3 @ 75%
Jerk From Rack/Blocks
     3 @ 80%, 2 @ 85%, 2 @ 80%

203.4

"Perseverance is the hard work you do after you get tired of doing the hard work you already did."

Newt Gingrich 

Fear the Beard

Back Squat
3 @ 80%, 1 @ 90%, 1 @ 95%, 2 @ 85%, 3 @ 80%, 2 x 2 @ 80%
2A. Straight Leg Deadlift
3 x 5 @ 80%
2B. Weighted Dips
3 x 3 @ HAP
2C. Weighted Glute Ham Raise
3 x 10 (with GOOD form)

203.3

"Any fact facing us is not as important as our attitude toward it, for that determines our success or failure. The way you think about a fact may defeat you before you ever do anything about it. You are overcome by the fact because you think you are."

-Norman Vincent Peale

After Event 7...The Reg

Warm Up
4 mins of Tabata Battling Ropes

Strength
Clean 

2 @ 80% , 1 @ 90%, 1 @ 85%, 2 @ 80%
Power Snatch 

3 @ 80%, 1 @ 90%, 2 @ 85%, 2 x 3 @ 80%, 2 @ 80
Snatch Balance 

3 @ 80%, 1 @ 90%,2 @ 85%, 1 @ 90%, 2 @ 85%, 3 x 3 @ 80%
Clean Pull 

3 @ 80%, 2 @ 90%, 1 @ 95%, 2 @ 85%, 2 x 3 @ 80%

203.2

Great turn out at the meeting tonight. 

I hope that everyone is excited for the year of fun to come.

T-Sand and KD...Killin it.

Strength
1. Front Squat
     3 @ 80%, 1 @ 90%, 1 @ 95%, 2 @ 85%,  1 @ 90%, 2 x 3 @ 80%
2A. Bench Press
     6 x 3 @ 81%
2B. Weighted Pull Up
     6 x 2 @ HAP
3. Deadlift
     EMOM for 5 minutes:
          3-5 Deadlifts (345/225)


WOD
Class WOD

Skill
On the 30 seconds for 5 minutes alternate
     1. 2-5 Bar Muscle Ups
     2. 1 Rope Climb