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Coach Jerry


April 28, 2024

MONDAY 04/29/2024

As we head into a new week, let's use this fresh start as an opportunity to push yourself outside your comfort zone. Whether you're aiming to increase your strength, improve your endurance, or work towards a specific goal, remind yourself that consistency is key. Each time you show up this week brings you one step closer towards becoming the best version of yourself. Stay focused on your goals and allow those to keep you motivated when this week's fatigue and busyness comes. Tackle this week with determination and positivity knowing that your hard work will pay off! Let's crush each workout this week and make it the strongest one yet!

Up Coming Gym Events

Open Gym Times this Week - Saturday 8am-noon | Sunday 1-3pm
Memorial Day Murph 5/27

Whiteboard of the Day

Today’s workout is a heavy day. Keep in mind that heavy is relative to each athlete’s capacity. Today’s exercises will be technique-dependent, and you will only be able to go as heavy as your technique allows.

The complex consists of 1 power snatch + 1 hang power snatch and is meant to be unbroken. If you fail an attempt, rest the remainder of the minute. In the next minute, you can then choose to attempt the same weight or decrease the weight. If you continue to fail, decrease the loading to focus on technique and hit a successful complex.

Start with a lighter load and build as you are able across the entire workout. Advanced athletes may be able to increase the loading to around 80-90% of their 1-rep-max power snatch. Less experienced athletes should aim to increase the loading as long as technique does not break down.

If desired, partner up with someone of similar capacity. You will both need to complete the complex within the minute.

Following the workout, stick around for some stretching and mobilizing.

Workout of the Day


EMOM 20:

1 power snatch + 1 hang power snatch

– Build in load, prioritizing mechanics.

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