Sumo Deadlift 3×8 (75%)
Then alternating Tabata for 6 minutes of:
- bent over barbell rows (50% 1RM bench)
- jumping lunges (KB held goblet style)
Community Notes: We are excited to announce that Ricky is joining our coaching staff as the newest ICA Coaching Intern! Ricky will be training alongside our current coaches over the next few months. Congratulations Ricky, we’re expecting great things!!
Betsy Note: Anyone interested in cheering on Betsy (or perhaps working out along side her) can see her kick off at 8:00 am tomorrow for AGOQ#3 which looks like:
5 rounds of:
- 4 chest to bar pull ups
- 13 shoulder to overhead (65#)
then 5 rounds of:
- 4 muscle ups
- 7 shoulder to overhead (95#)
15 minute cap.
For those keeping track of her performance, today Betsy hit her previous 1 rep max power snatch 28 times to open up the weekend of competition! Keep it up.
This Post Has 14 Comments
Yay!!!!! Congratulations, Ricky!!!
Way to go Betsy! Good luck tomorrow! & Congrats Ricky!
Congrats Ricky! And Good luck tomorrow Betsy,
Congratulations Ricky!!! Awesome work Betsy 💪👍
Go Betsy!— so awesome! Congrats Ricky!
Congrats Ricky! Let’s go Betsy!
I love this!!!
Congratulations Ricky!
Betsy- see you tomorrow! You are going to kill it!
Go Betsy!! Congrats Ricky!
Betsy was killing it today! Congratulations Ricky!
Congratulations Ricky!
Amazing Betsy!
Exciting news. Congrats Ricky and Go Btsy
Great work Betsy!
Ricky who?
8:30
Tim 215
John C. 235
PTB 295
DE 2×325, 1×345
Sigal 2×225, 1×245
Smith 285
Rocco 275 (2″ rack)
Robbie
Craig 225
Ron
Rocco
Alex 70#KB
Tina 155
Nikki 185
Cindy 125
Brianna 135
Chris S.
Iggy 275
Jenn 225
Ceil
KTS 200
————————————-
9:30
Ben 215
Brian W. 175
Chris M.
Kelly 110 (5×8)
Kyle K. 235
Linda 75 (5×8)
PTS
Shawn C. 185
Steve K. 235
Greg D. 175
7:30am
Nicole W – 155
Danielle S – 185
Erik – 215
Frank W – 185
Jess V – 🙂
Joel – 295
Keith – 🙂
Morgan P – 135
Robin – 143
Vince L – 175
Pat Y – 🙂
Congrats Ricky, and great job today Betsy!