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Setting New Goals

Now that the 2020 Open has come to a close, its a great time to evaluate how things went for each of us. Looking at both improvements on movements as well as movements we excelled in. We need to know both our strengths and weaknesses and not to forget to work on BOTH.

As we enter the holiday season I know our minds tend to go elsewhere with travel, family, gift buying, etc. So I challenge you now while the Open is still fresh in your mind to look at your performance and make a list of 5 goals you want to set for yourself in the new year. Keep that list somewhere so you see it during this lull into the new year and see it every day in the new year to keep you motivated to work towards those goals.

Self discipline is one of the hardest parts to keep in check whether its your diet, extra skills after class, keeping the weight within your ability to avoid injury, or just showing up for class. Find an accountability buddy in the gym or a coach to help keep you accountable for YOU. All this hard work you have put in and continue to put in is for you, no one else.

End of the day have fun in the gym and work hard. We have a great community here to support everyone whether you are a competitive athlete or not. So just show up, have fun, get your sweat on, and enjoy the process with your fellow Vic City family members.

Coach G.




3 rounds Rowling up to 118m FAST

Coaches Choice Fitness Reward +/- meters


Part 1- Snatch complex:

1 snatch grip deadlift

1 hang power snatch

1 ohs

5 sets E90s.

Rest, then

Part 2- Full Snatch

2,2,2,1,1,1,1,1 EMOM (8 min) building up

WOD "O Say Can You See"


6 rounds Every 2:30mins

5 Thrusters (95/135)

15 American KBS (35/53)

FG2: 75/115

FG1: scale bar and KB as needed

CP1: 115/165, 20 KB snatch (35/53)

CP2: 135/195, 20 KB Snatch 44/70

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