I’m home tonight, and not posting from my phone. Lot’s of stuff to catch up on.
First and foremost, even though I know you all already know, I’d like to congratulate Elisabeth Akinwale, and Justin Allen for being the 7th & 8th individual Outlaws to qualify for the 2012 Games. We had so many legitimate contenders in the North Central region, that I can’t really imagine having a more fun time coaching. What you all may not know is that we finished, legitimately, with 4 of the top 8 women in the region (Ginny King – 4th, Katie Bower – 7th, and Melissa Hurley – 8th), and 9 of the top 24 men (not even gonna try to list them all). I could not be more proud of ALL our athletes in the North Central region, and I am honestly blown away by how cool it was to meet and hang out with every single one of you.
It was especially awesome to watch Melissa Hurley take a 20th & 25th on the first day, then battle back the entire weekend for a top 10 finish. Equally as awesome was Ginny King’s unbelievable consistency, and ability to simply execute every game plan perfectly. Those are just a couple of things which jump into my head from a nearly perfect weekend. I have honestly never had the honor of coaching/seeing so many technicians at the same event, and want to thank you all for your attention to detail and excellence of movement.
Saturday was evidently ridiculous Snatch number day. Here goes…
Zach Brodis – 275# – 20# PR
Jay Rhodes – 245# – 5# PR
Spencer Arnold – 260# @ 163# – no PR, but fuck this guy (watch ’til the end)
Talayna Fortunato – 165# – no PR, but ALOT of patience
5X2 Clean & Jerk @ 85% – rest 60-80 sec.
Notes: These ARE NOT touch & go reps. Reset before each rep.
Back Squat: 1X8 @ 65%, 1X8 @ 70%, 1X5 @ 80%, 1X5 @ 85% – rest 1:00-2:00 between sets.
Notes: Percentage is based off of last week’s 3RM 120515
“The (big) Chief”
5 rounds for total reps of:
3 minute AMRAP of:
3 Power cleans @ 205/135#
6 Push-ups (hand release)
9 Air Squats
Rest 1 minute.