USAWA Record Session

Tuesday, July 1, 2025

Garage Gym

1700

Warm Up

Movement Prep

Pinch Grip Deadlift, One Hand, Left - 39 pounds (39, 41)

Pinch Grip Deadlift, One Hand, Right - 41 pounds (39, 41)

Habecker Lift - 265 pounds (245, 265)

Lurich Lift - 335 pounds (275, 305, 335)

Kennedy Lift - 335 pounds (275, 305, 335)

Had more in the tank for the OTSM Lifts

Following this meet, I have now attempted 154 of the 195 lifts in the USAWA Rule Book.

• 195 total
• 154 attempted
• 11 mobility limited 
• Bench Reverse Grip
• C&P Reverse Grip
• Jackson Press
• Wrist Curl
• Chin Up
• Van Dam
• Kelly Snatch
• Mansfield
• Leg Press
• Leg Press Unsupported
• Bench Dip
• 2 strength limited 
• Squat One Leg
• Pullover & Press in Wrestlers Bridge
• 3 equipment limited
• Dumbbell Walk
• Foot Press
• Back Lift

-- 170

remaining to try - 25

1. Bent Press - Record is Open
2. Clean & Press, Middle Fingers - Record is Open
3. ***Continental to Chest*** Record is Open
4. James Lift - Record is Open
5. ***Jerk - From Rack*** Record is 220
6. Judd Clean & Jerk - Record is Open - One Foot
7. ***Miller Clean & Jerk*** Record is Open - Middle fingers only
8. ***Reflex Clean & Jerk*** Record is Open
9. ***Reg Park Bench Press*** Record is 156
10. ***Squat - 12" Base*** Record is 225
11. Abdominal Raise - Record is 38
12. ***Half Gardener*** Record is Open
13. ***Holdout - Raised*** Record is Open
14. Lano Lift - Record is Open
15. Bent Press - Dumbbell - Record is Open
16. ***Curl - Dumbbell, Cheat, One Arm*** Record is Open
17. ***Bench Press - 2 Dumbbells*** Record is 250
18. ***Anderson Press*** Record is Open - Press from Dead stop at lifters height
19. ***Cyr Press*** Record is 84 - Dumbbell Press
20. ***Goerner Stroll*** Record is 238
21. ***Bear Hug*** Record is Open
22. Carter Lift - Record is Open
23. Phumchaona Lift - Record is Open
24. Total Poundage - No Official Records
25. ***Travis Lift*** Record is Open

(15) of these just need to be set up and tried

(10) will take some work

• 2 Bent Presses
• 2 Hip Lift Variations
• C&P Middle Fingers
• James Lift (mobility)
• Judd Clean & Jerk (balance)
• Abdominal Raise?
• Lano Lift - Is it possible?
• Total Poundage??

Deadlift

Tuesday, July 1, 2025

Westbound CrossFit (coach Bryn)

1200 (2 of us)

Warm Up

 2 rounds:

10 Glute Bridges

10 Deadbugs

10 KB Deadlifts

 Barbell Deadlift Flow:

3 RDL

3 Paused Deadlifts

5 Deadlifts

Strength

Deadlift Pyramid:

 5-4-3-2-1-2-3-4-5

 Start light and build up to top set, then back down

 Rest as needed between sets

 Maintain quality reps throughout

I worked with 225-255-285-315-345-315-285-255-225 and was moving really well.  I was beyond excited to PR my deadlift, especially with this pyramid scheme.  I played a little bit with mixed grip after the workout.

Cool Down

2 Rounds:

10 Hamstring Curls w/ Band

10 DB RDLs

20 Banded TKE

Banded Terminal Knee Extensions are a movement developed by physical therapists to hone the last few degrees of extension before the joint fully straightens.  As a prehab movement it helps athletes tolerate the end ranges of knee extension.  Specifically through improving the strength and recruitment of the vastus medialis obliquus muscle which is used for patella stability and control.

Push Press - Metcon

Monday, July 1, 2025

Westbound CrossFit (Coach Bryn)

1630 (12 of us)

Warm Up

General (0:00–10:00)

 2 rounds:

10 Scap Push-Ups

10 Air Squats

10 Jumping Jacks

100m Run

Specific (10:00–20:00)

 Barbell Prep (2 rounds):

5 Push Press (empty bar) → cue: heels stay down during dip

3 Dip + Hold → cue: vertical torso, stacked elbows

5 Push Press (moderate)

Primer: 5 Push Press + 5 Burpees @ workout pace Weight

Strength

(20:00–32:00)

Every 2:00 x 4–5 sets

3 Push Press (build to heavy but crisp set)

Focus: vertical dip, locked out overhead finish

I built up from 95, 105, 100 and 115

Conditioning

(35:00–50:00)

RX Conditioning: 

 For Time:

 32-24-16

 Push Press (95/65)

 Burpees Over Bar

 

Goal: Sub 12:00 | Cap: 15:00

Intermediate: 75/55, bar-facing burpees

Baseline: 35/15 DB Push Press + standard burpees

Completion

I scaled this to an empty 35 pound barbell and did step over burpees.  The push presses were completed in 3 sets in pretty short order around 1 minute each round.  The burpees were tough.  I finished 11 of 16 burpees by the time cap and did the last 5 after the cap.  This was an important mental grind for me.

Cool Down

(50:00–60:00)

2 Rounds:

10 Banded Pull-Aparts

10 Single-Arm DB Z Press

15 GHD Back Extensions