Strong people are harder to kill than weak people, and more useful in general.Mark Rippetoe
Gym News
Murph 2018
Come join us for Murph this Saturday @ 9 am. More details to come.
Novice/Beginner Weightlifting Class Returns
Come in and improve your snatch, clean, and jerk every Thursday and Saturday @ 5:30 pm. All skills welcome. Details…
Team Builder App
We are excited to announce this new add-on for easily tracking your gym workouts and lifts. Now you can easily access your Tacoma Strength workouts and lifting maxes wherever you are; using your tablet, computer or mobile device. Details…
We are building off the progression that was seen a couple weeks ago. The goal is to remain at a high intensity. Scale weights and even the movement so you can be smooth and maintain good positions. A front squat is an appropriate movement to achieve the same stimulus.
Tuesday
Strength
A: 3 Position Power Snatch at 70%
B1: 10 Shoulder Press 3x10
B2: 10 Bent Over Row< 3x10
Conditioning
3 rounds
Run 400m
Pull Ups x12
Shoulder to Overhead x12 (Health: 55lbs Athletic: 75lbs Performance: 115lbs)
Notes
Scale: 12-16 minutes (Cap at 16 minutes)
The goal is to remain moving. The goal for the pull ups would be to pick a progression that we will allow you to keep moving at decently big sets. The shoulder to overhead should start to get challenging once you start getting to reps 8,9, and 10. Maintain a quality front rack position and overhead position when performing the reps.
Wednesday
Performance Care
Reverse Lunge 3x10 each leg (25 - 35% of Back Squat 1RM)
Conditioning
HSPU (or progression) x40/30
Toes to Bar x40/30
Calorie Row (or bike) x40/30
DB Box Step Overs x40/30
Overhead Lunge Right x50'
Overhead Lunge Left x50'
Notes
DB Weight: (Health: 15lbs Athletic: 25lbs Performance: 40lbs)
Scale: Cap at 22 minutes
Scale Up: 50 reps each, 70/50lb DBs
The goal here is consistent movement. This one will be tough. Scale the gymnastics at the beginning to appropriate progressions. Pace the calorie row or bike so it does not blow your legs up for the DB Box step overs. Make sure you are maintaining appropriate posture on the DB box step overs and pay attention to what you are doing as you go to step down.
Thursday
A: Row 500m Warm-Up
B: Row 3 x 200/150m Sprint w/ 1:30 rest between each
C: Rest 3:00
D: Row 2 x 300/225m Sprint w/ 2:00 rest between each
Gymnastics
2 sets
15 second HS Hold
45 seconds Max V-Tuck
Rest 2:00
2 sets
15 seconds Pull Ups
45 seconds Seated Band Lat Pulldown
Rest 2:00
Conditioning
AMRAP 7
6 Burpees Over Parallette
50’ Bear Crawl Forward
50’ Bear Crawl Backward
50 Double-Unders (75 singles)
Notes
The gymnastics are building muscle endurance in the core and vertical pulling motion. During the 45 seconds of work aim to work at a steady pace. Do not just go fast at the beginning. Keep the bear crawl as a crawl and do not try and sprint or run through this.
Friday
Strength
Deadlift 4x8 to 77%
Conditioning
5 rounds
20 Air Squats
10 Bar Facing Burpees
12/9 Calorie Row
Rest 2:00
Notes
Scale: 18-24 minutes (cap at 25 minutes)
Scale Up: See App
High intensity body weight intervals. No weights today. Push hard and try to hang on. Make sure you are hitting a solid range of motion and standing all the way up on the air squats. Focus on rest and recovery during the two minutes so you can hit each round at max intensity.
Saturday
Conditioning
“Murph”
Run 1 mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 mile
Notes
Scale: Wear a 20/14lb weight vest
Partner Version: Complete with partner. Run 1 mile together at the beginning and at the end. Split the pull ups, push ups, and air squats as desired. One partner works at a time during these movements.