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Coach Jerry


April 23, 2024

WEDNESDAY 04/24/2024

This week, anticipate growth equal to the amount of hard work you are willing to put in. Each workout is a chance to push beyond your limits and become just a little better than you were the day before. Embrace the discomfort, for within it lies the catalyst for progress. Every round, every set, has the potential to improve your own strength and fitness. So, as you step into the gym this week, lean into the opportunity for profound growth, both inside and outside of the gym.

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Up Coming Gym Events

Open Gym Times this Week - Saturday 8am-noon | Sunday 1-3pm
Crowders Mountain Take Over - 4/28
Memorial Day Murph 5/27

Whiteboard of the Day

Today’s workout is a heavy day. Remember that heavy is relative to each athlete’s capacity. Plan to lift loads that challenge you both physically and mentally.

Perform a set of 3 reps every 3 minutes to allow plenty of time to rest, add or subtract weight, and give your partner a chance to lift (if you are partnered up).

Perform each set of 3 reps as touch-and-go vs. 3 singles.

If you have a recent power clean max, start your first set around 60-70% of this lift.

Following the workout, we will perform 1 minute of max-reps at 75% of today’s heaviest set of 3. Challenge yourself to move the barbell for the entire minute to get 10 or more reps.

After the skill work, stick around to throw around a few high fives and spend some time stretch.

Workout of the Day


For load:

3-3-3-3-3-3-3 Power Clean



1:00 max-rep power cleans

– Use 75% of your heaviest set of the day.

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