Firefighters doing the laundry. Thanks boys.

John is hosting a fireworks party. Click for details. If you don’t have Facebook, we will give you details at the gym.

If you have Facebook ‘da facefinder’, we have a members only group where you can trade war story’s, articles, party plans, motivational get jacked up videos, and more. To get added, add someone from the gym as a “friend” and ask them to invite you into the group. Sammi loves friend requests. Just saying.

Here’s a video of Caleb demonstrating how to be really strong at bad lifting…
275# C&J

This video goes more into keeping the midline stable. It applies greatly to Thursday’s deadlifts. Get tight!


If you are doing the extra work, be sure to add it in Wodify. It’s easy, just click on “Extra Performance” under you name and you can select whatever you did for the day and enter your numbers.

Extra) Tall Snatch – 15-20 minutes to work up to a heavy single
Zero ‘dip and drive’. Stand tall, extend up, shrug, pull yourself under the bar. And do it FAST.

1) Deadlift
1X5@50%, 1X3@75%, 1X2@85%, 1X1@90-95%,2X3@3RM
PERFECT posture and mechanics (watch this if you haven’t)
Rest exactly 3 minutes between lifts over 85%

2) “Lucky Sevens”
7 minute AMRAP of:
7 Box Jumps (24/20″)
7 Burpees
7 Kettlebell Swings (24/16 kg)

Competition Training

Active Recovery
1) 25-40 minutes of aerobic recovery (row, jog, swim, cycle, hike, play a sport, etc.)
NOTE: The activity selected must be restorative for you. It can also be an opportunity to work on a skill, but the effort expended should leave you feeling energized at the end of the session, not depleted. I would also always prefer to see active recovery done as early as possible on the active recovery days. It’s an opportunity to start some blood flowing and aid your recovery.

2A) 1-2 Thoracic Mobility Drills for 5-10 min each
2B) 2-3 Lower Body Mobility Drills for 10-12 minutes each
2C) 1-2 Upper Extremity Mobility Drills for 5-10 minutes each
– AND/OR –
Body work from a licensed body worker (massage, PT, cryo, ART, etc.)

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