Workouts & Coach's Notes

Week of March 19, 2018

Strong people are harder to kill than weak people, and more useful in general.Mark Rippetoe

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Strength: OTM 8

  • 4 Hang Power Cleans

Conditioning: 5 RFT

  • Meter Row (Health: 300 Athletic: 400 Performance: 500)
  • 12 Thrusters (Health: 35lbs Athletic: 65lbs Performance: 95lbs)
  • Scale: 16-22 min (Cap at 25 min)
  • Scale Up: 15 Thrusters, 10 total rounds (no cap)
  • Intent: Long breathing and muscle endurance workout. The barbell should be on the lighter side for you to be able to hit most sets unbroken or in two quick sets. Maintain a solid pace on the rower and don’t go to fast to early. Solid positioning in the thruster will be important as you get tired.



  • A1: Push Jerk 5 sets 2 to Heavy
  • A2: Weighted Strict Pull Ups 2-4-6-8-10

Conditioning: 4 rounds

  • Bike/Row for Cal (Health: 8 Athletic: 10 Performance: 12)
  • 5 Push Jerks (60-75% of Above)
  • Rest 1:00 (cap at 10 min)

At 14 min mark on Clock; 3 rounds

  • Bike/Row for Cal (Health: 10 Athletic: 12 Performance: 16)
  • 20 Alternating DB Snatch (Health: 20lbs Athletic: 35lbs Performance: 50lbs)
  • Rest 1:30 (cap at 24 min on Clock)
  • Scale: Finish all rounds
  • Intent: Bike and rower conditioning in the interval form. Goal is to maintain pace through the entire piece. Base your push jerk percentage off the heaviest weight you lifted in the strength portion.



  • Snatch 7 sets 1

Conditioning: 4 rounds

  • 6 Clusters (Health: 35lbs Athletic: 65lbs Performance: 95lbs)
  • 9 Box Jump Overs (Health: 12” Athletic: 20” Performance: 24”)

Into: 3 rounds

  • 15 Front Squats (same)
  • 15 Chest to Bar (Pull Ups, Ring Rows)
  • Scale: 12- 16 minutes (cap at 20 minutes)
  • Scale Up: 4 rounds of each, 105/75lbs, Part 2: Thrusters
  • Intent: High metabolic output for this one. Go straight into part 2 with no rest. A cluster is a full clean into a thruster all one motion. For both the clusters and front squats ensure that the elbow position is optimal.


Gymnastics: 3 rounds for Quality (15 minutes)

  • Handstand Practice (Weights shifts, kick ups, holds)
  • Accumulate 20 seconds Ring Support
  • 3-5 reps Tempo Pull Up
    • 3 second hold at top, 3 second lower each rep (focus on quality)
  • 3-5 reps Tempo Ring Row
    • 3 second hold at top, 3 second lower each rep (focus on quality)

Gymnastics Conditioning: AMRAP 18

  • 16/12 Cal Row
  • 45 Double Unders (Singles 75)
  • 9 Strict Chin Ups
  • 12 (total) Step Up Jump
  • 16 Weighted Sit Ups w/ Med Ball
  • Scale: 2-4 rounds
  • Intent: Body weight conditioning and breathing. Focus on developing areas of weakness by slowing down and being aware of positions. Keep the chin ups strict. The step up jumps are to be explosive and the heel of the foot on the box is to leave the box. This is not a max effort jump where you leave the ground. Just be explosive and push hard through the leg on top of the box.



  • Back Squat: 5 sets 3 to moderate challenge
  • Bent Over Row: 4 sets 6 to challenging set

Conditioning: AMRAP 11

  • 15 Hand Release Push Ups
  • 9 Deadlifts (Health: 85lbs Athletic: 135lbs Performance: 205lbs)
  • 100m Sprint
  • Scale: 3-5 rounds
  • Intent: Quality in the push ups are going to be key here. Focus on the elbows staying tight and staying in a solid plank position. Good setup on the deadlifts will be important you get tired. Run hard on the sprint as it is a short distance.



  • Shoulder Press 6 sets 3 to find challenging last set

Conditioning: 4 rounds

  • 100’ Walking Lunge
  • 10 Push Press (Health: 35lbs Athletic: 65lbs Performance: 95lbs)
  • 300’ Farmers Carry (heavy)
  • 2 Rope Climbs
  • Run 200m
  • Scale: 20-25 min (cap at 25 minutes)
  • Intent: This one will test your grip strength. Make sure you are ready to get on the rope for the rope climbs. Do not go until failure if grip is a challenge for you. Focus on recovery during the run and walking lunges.

Tacoma Strength

2354 Jefferson Avenue, Tacoma, WA 98402

(253) 310-1940
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