Tuesday, December 3
December 2, 2013
Thursday, December 5
December 4, 2013


3 x 30 Jumping Jacks, 5 Push-Ups, 10 Spider Lunges, 5 PVC Dislocates, 10 PVC OHS

Prep Sets
2 x 3 Drag to Hang Hi-Pull + 3 Hang Power Snatch

Work Sets
4 x 2;
4 x 1
(up to 90% of max)

Accessory Strength
5 rds (NFT) of
3 Weighted Ring Dips
12 Band Pull-Aparts


  1. Dave E says:

    Flying out to California this afternoon, so had to hit up the 6am class. In my old age it takes some time to warm up and really get going. It wasn’t until 16th lift or so before I actually got the bar to hit the pocket and allow me to fully extend throughout the movement. I blame my own lack of confidence in getting the weight overhead in rushing the movement and causing the bar to leave early and keep my hips from fully extending. That’s all to say that I need more work on this in the very near future.

    Ring dips are always good times. I can only really do 1 strict at a time, but a fun way to end the morning. See you all next week!

  2. Inge says:

    I felt I was struggling more than usual with the snatches this morning (I try to blame the lack of my morning coffee!) but with both Steph and Chris telling me to focus on relaxing my arms and keeping the bar close at least the last snatch felt better.
    Actually being able to do ring dips without the band is a new thing for me so I was happy that I completed all five rounds today. Band Pull-Aparts is never going to be fun. Trying to keep my shoulders away from the ears – but apparently I didn’t try hard enough according to Chris 🙂

  3. Steph says:

    Seeing my hip doctor this Friday, figured I’d do snatches today so that even if I mess up my hip, it will only be 2 days before I get fixed 🙂 Worked from the hang and stayed light at 53lbs. Focused on tight upper back, loose arms, jumping straight up, no lean back, and high elbows. So pretty much everything. Looking forward to drilling more at light weight to cement the form.

    Ring dips went well. Really tried to follow Sara’s cue when going over the movement to keep the shoulders back.

    Why are band pull-aparts so hard?! Do they get easier when your upper back muscles get stronger?

    • Katie says:

      Steph, here’s a tip for you: band pull-aparts are easy if you use the tan band. The one that looks like a giant rubber band. Of course, you will be relentlessly made fun of, but they will be easier. You’re welcome.

  4. Dray says:

    Tonight felt good – looking forward to going for a 1RM since 105 didn’t cause any trouble tonight and 115 is my current max. That’s without pulling under much, though, so after getting through the main sets Paul and I dropped the weight to attempt catching the bar in a deeper squat and I promptly fell over so still plenty to work on along with the weight going up.
    The ring dips went better than expected, too. When I saw weighted ring dips on the workout I laughed but ended up getting the last set with 25 lbs and maaay have been able to handle 30…

  5. Kara McIver says:

    Finally feeling more comfortable pulling from the floor. Thanks to Coach Sara and Amelia for helping me get under 88#. =]