Workouts & Coach's Notes

Week of August 21, 2017

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

Gym News

  • Join The Stadium Unleashed 2018
    • The road to Stadium Unleashed 2018 starts now. Stay tuned for details as we put together a Tacoma Strength group to practice over the next 12 months and win the team competition next year. If interested in joining, contact us.

  • Coach Maria Powerlifting Nationals T-Shirt Fundraiser
    • Coach Maria has qualified for Nationals but she needs your help to get there! Pick up a t-shirt and join Team Maria. More Details.

  • Competitors Programming
    • Looking to take it up a notch? Looking to compete? Contact Coach Jordan for more details.

  • Yoga Class Returns
    • We are excited to announce yoga classes are returning for Tacoma Strength gym members - now in a genuine yoga studio! Details.


Strength: Front Squat

  • 8 sets (3,3,3,3,2,1,1,1)

Conditioning: 4 Rounds

  • 15 Power Cleans (Performance: 115lbs Athletic: 75lbs Health: 35lbs)
  • Rest 1 minute
  • 18 Alternating Front Rack Lunges (same)
  • Rest 1 minute
  • 90 Double Unders (Health: 135 singles)
  • Rest 2 minutes

Scale: 18-28 minutes (CAP at 30 minutes) (Scale Up: 165/115, 120 double-unders)


  • Pigeon Stretch x 2 minutes
  • Single Leg Forward Fold x 2 minutes

Intent: For the front squat take the 4 sets of 3 to 75% and then go for a PR ONLY IF YOU FEEL GOOD. The intent is for speed in this conditioning. There is a time cap and the goal to finish before the time cap. The power cleans should be cycled quickly and hitting positions well. Control the decent on the front rack lunges and DO NOT let the knee hit the floor. Focus on breathing and recovery during the rest periods. You must work fast in order to get this done and scale appropriately.


Strength: 3 Position Power Snatch (above knee, below knee, and from the ground)

  • 4 sets up to 75% of best Snatch Single

Conditioning: 21-15-9

  • Strict HSPU (or progression)
  • Strict Ring Dips (or progression)
  • Push Ups (or progression)

Scale: 10-18 minutes (CAP at 20 minutes) (Scale Up: Rest 3 minutes then 20 Ring Muscle Ups for Time)

Gymnastics: 12 minutes for Quality

  • 30 Second Handstand Hold (Athletic: 20 seconds Health: 10 seconds)
  • 1 minute Cat Stretch
  • Strict Pull Up w/ 3 second Hold at top (3-8 reps)
  • Push Up w/ 3 second Hold at bottom (10-15 reps)
  • 1 minute Pike Stretch

Intent: Work speed and proper positions on the power snatch. Weight should be moderate and positioning should be perfect. The conditioning is purely looking for muscle fatigue and failure stimulus. Choose your scaling wisely to challenge yourself build strength and volume in the tough gymnastic movements. Gymnasts should be used to focus on quality movements and again building strength in static positions. These holds will transfer into building strength for the movements.


Performance Care: Back Rack Step Ups

  • 3 sets of 8 each leg to challenging set (rest 90 seconds between sets)

Conditioning: 3 rounds

  • 10 Cleans (Performance: 65% of 1RM Athletic: 60% of 1RM Health: 55% of 1RM)
  • Single Arm KB Front Rack Carry (Performance: 32kg 200m Athletic: 24kg 200m Health: 16kg 100m)
  • 20 Dead lifts (same)
  • Rest 5 minutes

Scale: 16-25 minutes (CAP at 30 minutes) (Scale Up: 70% of Clean, DBall Carry on Shoulder 100/70lb)


  • Frog Stretch x 2 minutes
  • Prayer Stretch x 2 minutes

Intent: Challenge yourself to really engage the glutes and hamstrings on the step ups. Use a weight that you don’t have to push off the ground with the off foot. The conditioning is a strongman style workout. Weights should be moderately heavy only if we are able to hit good positioning. Scale the weight appropriately to hit good reps and keep moving. Switch arms on the KB front rack carry as desired. If you drop it out of the front rack then you must stop moving forward. Push the pace in the working time with the anticipation of the long rest period.


Gymnastics Warm Up: 12 OTM

  1. 30 second Back Bend
  2. 30 second Standing Hamstring Stretch
  3. 20 Low Amplitude Arch to Hollows
  4. 30 second reverse Shoulder Stretch

Skills Session (30 minutes to focus on Form and not fatigue)

  1. Accumulate Box Hand Stand weight shifts (Performance: 50 Athletic: 35 Health: 20)
  2. 5 Rounds
    • 15 second Hollow Hang on Bar
    • 15 sec rest
    • 15 sec L-Sit (Tuck Sit)
    • 15 sec rest
  3. Accumulate Hand Stand Weight Shifts on Wall (Performance: 50 Athletic: 35 Health: 20)
  4. Accumulate 1 minute top of Pull Up Hold
  5. Kipping Toes to Bar (Performance: 12 Athletic: 9 Health: 6) *set must be unbroken (rest 60 seconds)
  6. Legless Rope Climb (supine to 1 ft reach) (Performance: 3 Athletic: 2 Health: 1)

*set must be unbroken (rest 60 seconds)

Intent: Lot of gymnastics skills in today’s workout. This is FORM FOCUS and NOT FATIGUE. If you get through it in fewer than 30 minutes you may start back over but DO NOT RUSH to get it done. Scale the weight transfers to push up shoulder taps and a static handstand hold accumulating a minute.


Strength: Clean (5 sets 4 up to 80%)

Conditioning: 5 rounds for cals

  • 45 second max cal row
  • Rest 2:00 (10 Back Squats)
  • 45 second max cal row
  • Rest 2:00

*During 2 minutes rest must complete 10 back squats (Performance: 45% of 1RM Athletic: 40% Health: 35%)

Scale: 50- 120 cals (Scale Up: 50% of 1RM)

Performance Care: 10 minutes for Quality

  • 30 second Couch Stretch each leg
  • 5 Thoracic Rotations each arm
  • 1 min Foam Roll Quads
  • 5 A-Frame to Cobra

Intent: Focus on keeping good positioning in the cleans. If our positioning is good then we can try to hit the percentage listed. These reps are to be treated as singles and focus on proper set up for each lift. Conditioning is building leg endurance and squat endurance. Focus on proper positioning in the back squats and try to get through them as quickly as possible to maximize the “rest.”


Strength: *Perform as a Superset for 5 sets

  • 3 Tempo Bench Press (1 second pause, 3 second ascent)
  • 8 Single Arm Overhead Press (DB)
  • 8 Bent Over Row (DB)

*rest as needed between sets

Conditioning: AMRAP 18 w/ a Partner

  • 400 m run (Health: 200m) (Perform together)
  • 40 Burpee Box Jump Overs (Performance: 24” Athletic: 20” Health: 12”)
  • 80 Russian KB Swings (Performance: 32kg Athletic: 24kg Health: 16kg)

Scale: 2-4 rounds


  • Lunge Stretch x 2 minutes
  • Standing Straddle x 2 minutes

Intent: Building both pulling and push strength. Rest between sets so you can maximize each set. The last set of each should be your most challenging set. Move through the conditioning in manageable sets to keep the heart rate down. Focus on good breathing through the run so you are ready for the burpees when you get back.

Tacoma Strength

2354 Jefferson Avenue, Tacoma, WA 98402

(253) 310-1940
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