Leah and Al bring home more awards!

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Both Leah and Al took third place in their division at Raw Unity Meet 7 this past weekend. Hard work pays off again, congrats!

Leah: 281# DL, 237# Squat (PR), 116 Bench. Al: 705# DL, 595# Squat, 369 Bench

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: skip, row, airdyne or run, then 2-3 sets of: 3-5 wall walk + 10 reverse lunges/side + dynamic quad mobility drill 60sec/side [/tab]

[tab title="Group Metcons"] Monday A. 3 sets for quality, rest as needed: 6-10 heavy unbroken thrusters + 60sec double unders. *rest enough that you are fresh enough to go heavy on the thrusters. B. 2 sets for quality: max strict chin-ups + 45sec weighted front plank. rest as needed.

Tuesday TESTING: Jackie. Compare to June 3 2013, Aug 27 2013, Nov 26 2013

Wednesday 2 sets: 3mins amrap: 6 box jump (step down) + 8 wall ball, rest 2mins, 3min amrap 3 man makers + 10cals airdyne, rest 2mins

Thursday 2 sets for max effort: 45sec: max 10m shuttle runs. rest 2:15. 45sec: max row for cals. rest 2:15. 45sec: max burpees as fast as possible. rest 2:15

Friday 8mins: 10 ball slams + 30 double unders. rest 4mins. 8mins: 10 KB swings to chin + 16 OH walking lunges (8/side)

Saturday TESTING: Annie. For time: 50-40-30-20-10 DU and sit-ups. Compare to Aug 3 2013. Oct 5 2013. Scale double unders and sit-ups appropriately.

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[tab title="Foundations"] Workout 1 A. Deadlift 3×5, ramping B. Bent-over dumbbell row 3x10reps, rest 60sec C. Group Metcon

Workout 2 A. shoulder press. build to 1RM, then 2x8-10 @ approx 75% B. Chin-up negatives 5x2 every 2mins C. Group Metcon

Workout 3 A. Back Squat 3×5, ramping B. 2 sets alternating: max tempo push-ups + 10 Goodmornings with moderate weight, rest as needed C. Group Metcon

Workout 4 A. 3 sets, rest as needed: -DB Bench Press 5-8reps -60sec double under practice -Walking lunges 12steps (6/side) DB front step-up 12reps/side -L-Sit hold accumulate 25sec B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Overhead mobility prep B. Press: build to a 3RM (do not miss!) then 1x8 @ 80% of that weight C. 3x2-4 L-sit pullups, rest 60sec D. Group Metcon

Workout 2 A. deadlift mobility prep (hamstring flossing). 2mins/side B. Deadlift: 4x2 @ 87-92% *leave a rep in the tank C. Group Metcon

Workout 3 A. Squat Mobility 90sec/side B. triceps self massage 60sec/side C. Front Squat 3x2-3 @ 90%, rest 2min D. Group Metcon

Workout 4 A. 4x3-6 chin ups (weighted if possible), rest 60sec B. Deadlift 10x1 EMOM @ 65% (max acceleration here) C. Accumulate 12 HSPU in as few sets as possible OR accumulate 90sec of chest against the wall handstand D. 2 sets for quality: max ring dips + 20sec L-sit + 40 DUs or 90sec DU practice

Workout 5 A. take 8 mins to work up to a max set of 2 TGU/arm B. 8min: muscle up transition work (band assisted if needed) C. Group Metcon [/tab]

[tab title="Training - Olympic Lifting"] workout 1 A. 2 jumping snatch pull + 1 hang snatch. 4 sets @ 50% B. Hang Snatch + snatch pick-up + full snatch. 4 sets. @75-85% C. Group Metcon

workout 2 A. Squat mobility 3mins B. Front Squat 3x3-6reps @ 85% C. Group Metcon

workout 3 A. Snatch from blocks 3x3. ramp weight up. B. Hang clean and jerk. 5 sets @ 75-85% C. OH Squat. Build to a max set of 2 for the day, then 3x3-5@85% of that.

workout 4 A. Squat mobility 3mins B. Back Squat 1@90%-95% then 3x4-6@80% C. Group Metcon

workout 5 A. 4 sets, 2-5 HSPUs + 10 GHD hip extensions + 2-4 tempo pull-ups + 30sec weighted front plank. Rest as needed B. powel raise 2x15/side C. Group Metcon [/tab]

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