Happy Mother's Day! Leah took a bunch of videos from the RAW powerlifting meet.

Pete took number 1 overall and best technique at the CFTO Oly meet. Alex hit new PRs as well.

Congrats to everyone who competed!

[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70%, row, run, skip or bike, then 2-3 rounds of: 2-5 wall walks 10 squats with band around knee, push knees out 10 single leg RDL per side with bodyweight [/tab]

[tab title="Group Metcons"] Monday 500m row time trial, then 30 TGU and 30 toe to bar for quality. Rest as needed

Tuesday 7min amrap: 12 KB swing 6 burpees

Wednesday 21-15-9, wall ball, ball slam, box jump

Thursday 8min amrap: 20 Double unders 10 push-ups 5 pull-up

Friday Prowler Relay: 4x10m shuttles, alternate between high and low position. 7 sets.

Saturday 5 sets: 12 DB thrusters @ 40% 1Rm push press 4x50m shuttles rest 2mins [/tab]

[tab title="Foundations"] Workout 1 A1. DB FFESS 3x8/side, rest 60sec A2. Ring Row 3xmax, rest 60sec B. Poliquin Step-up 2x25/side, rest 30sec between sides C. Group Metcon

Workout 2 A. Shoulder Press 3x5, rest 2mins B1. Chin-ups 3x5-10, rest60sec B2. Good Morning 3x10, rest 60sec C. Group Metcon

Workout 3 A. Back Squat 3x5. 2mins between sets. Add 5lb from previous best set of 5. B. RDL 3x8, rest 90-120sec C. Group Metcon

Workout 4 A1. Bench Press 4x4, rest 60sec A2. Low Box Step-up 3x15/side, rest 90sec B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Push Press 6x2, rest 90-120sec B. Complete 30 total chin-ups at [4010] tempo. Rest as needed. 4 min time cap. C. Group Metcon

Workout 2 A. Back Squat, 5x1 @ 90%, Rest 2mins between sets. B. Group Metcon

Workout 3 A. Deadlift 3x1@90%, rest 2mins B. DB Reverse Lunge 3x6/side, rest 60sec between sides. C1. RDL 4x8, rest 60sec. C2. Muscle up practice 4x3-6reps OR ring dips, 4x4-8, rest 60sec D. L-sit. Accumulate 70sec

Workout 4 A. Bench Press 4x2, rest 2-2.5mins B. Group Metcon

Workout 5 A. Front Squat 3x3@80-85%, rest 2-3mins B1. Pendlay Row 4x6, rest 60sec B2. Knee Level Box Step-up (if possible, box is at knee level) 4x10/side, rest 60sec C. 5mins AMRAP handstand push-ups, OR accumulate 60sec of handstand hold against wall D. Turkish get-up. 4x3 per side. Rest as needed [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Hang snatch + hang snatch + full snatch. 7x1, rest 90sec. *if you miss a lift, drop 10lbs and work back up. If you make the lift, either go up 5-10lbs or stay the same. B. Group Metcon

Workout 2 A. Back Squat, 5x1 @ 90%, Rest 2-3mins between sets. B. Group Metcon

Workout 3 A. Snatch pick-up + jumping snatch pull + full snatch 5x1 @ 50%. B. Full snatch, work to heavy single C. Clean pick-up + clean pull + full clean @ 40-50% 8x1, rest 90sec D. Deadlift 6x3@75%, rest 90sec

Workout 4 A2. Front Squat 3x3 @ 85%, rest 90sec A2. Chins 4x1-3 [3010], rest 90sec B. Group Metcon

Workout 5 A. Hang snatch + full snatch 5x1, rest 90sec *build as heavy as you can for the day with good technique. If you miss a lift, drop 10-20lbs and build back up. B. Power clean 6x2, rest 90sec C. Jerk 5x2 @ 85%, rest 2mins D. Good Morning 4x10, rest 2mins [/tab]

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