Sarah G. inspiring us all after giving birth to Delilah!

Insert is Paul G. with Baby G.!

1. Review, as a group, the mobilizations for the month of February.

a. “Super front rack mobilization” b. “Triple bully” c. “Glute smash and floss” d. “Olympic wall squat”

2. 15 minutes of deliberate practice: 8 positions of the clean. With instructor OK, add weight in small increments. Remember, this is technique work, NOT a strength session. Do not add weight if your technique is not impeccable.

3. "Barb Wire"

40 Sit-ups

30 Push-ups

20 Pull-ups

10 Deadlifts


Rest exactly three minutes and then repeat for a total of four rounds. 20 minute cut-off.

LIII: deadlifts @ 250/175lbs

LII: scale push-ups and pull-ups to appropriate level of complexity, deadlifts @ 70-80% of 1RM

LI: 20 sit-ups, 15 push-ups, 10 pull-ups, 5 deadlifts, four rounds, not for time

Have fun!


10.45 a.m. at Sylvester's!