July 7th

 U.S.A.

Great Friday last week, with the 4th being on Tuesday we had lots of athletes out on vacation or simply enjoying the week with friends and family, as they should be! 

Still we got a great crew in to complete the champions club workout on Friday, here in Rhinelander we also kicked off Hodag Country Fest Thursday night which has been a great way for teams and clubs in the high school to fundraise during the summer. 

The workout got it's name BECAUSE of the 4th, last year we did the MURPH but now with being here year-round MURPH has been moved to it's rightful date of MEMORIAL DAY! So we had to come up with a new workout for the week of the 4th, American themed of course!

This workout was thought up by one of our Hodag graduates, Coach Tracy who is currently in the Air Force becoming a HH60 pilot. It is always great to get graduates and community members in working out with the athletes.

This workout is a team of 3 (hint in the name, 3 letters, 3 team members) it also consisted of 3 main exercises being bench press, powerclean and deadlift, there's a slight twist in this workout. At the start and every 6 minute mark (hope you know your multiples of 6!) each team member must complete a hot lap (roughly 150-200M run) before the group can start lifting again. Each exercise must be completed before moving onto the next one, ie all 150 bench need to be done before cleans can start. 

Teams could divide reps however they wished however only ONE teammate could be lifting at a time. This workout should be done using 3 bars, however due to space we used 2 or even 1 and teams had to change weight between bench and clean (deadlift should also be changed if more advanced).

We had a total of 20 athletes come in to complete this workout!

Results are as follows, wts for each group provided. (Bench/Power/Dead)

L.Huseby, D.O'Malley, J.O'Malley 27:17 (95/95/95)

S.Denis, M.Fugle, C.Lesiure 27:44 (95/105/115)

S.Caselton, J.Haselton 32:55 (95/95/95) *Did 100 reps instead of 150 since team of 2

D.Biolo, L.Roberts, E.Tracy 33:14 (135/155/185)

J.Biolo, K.Tessman, M.Gruett 33:50 (135/65, 95/75, 175/85) *2 guys and 1 girl, the only girl to show up for this workout and she CARRIED this group

B.Lesiure, B.Sternitzky, P.Mata 35:57 (75/65/95)

Z.Germain, B.Stott, L.Webster 39:57 (135/115/135)

E.Shoeder, C.Sieker, D.Feck 39:58 (95/115/135) *This group SHOULD have beat the team ahead of them but a miscount on reps cost them, important lesson for everyone just because you're resting doesn't mean you aren't paying attention!!!

Before U.S.A.

After U.S.A.