A very happy birthday to Rocio Ramirez and Christine Rees! Both celebrate their birthdays this week and both are equally awesome! As a coach I have watched these two grow into tremendous athletes over the past few years. But what I find most impressive is how much Precision has impacted their lives, and how much they have impacted us all in return. This goes well beyond me and includes all the incredible people that make up the Wall of Blue.

In the past year Rocio has made tremendous progress as a weightlifter. Her numbers have all sky rocketed and there is not meet in all of So Cal that she does not have a chance to medal in! If Rocio decides to lift. Then that means most likely she is coming home with a medal. I have had the privilege to coach her in several big meets, and I love working with her. She has an amazing attitude and truly leaves it all on the floor. Not only this, but Rocio has also taken tremendous steps in her personal life to better herself, which I’m extremely proud of. This included a huge diet change that dropped her down a weight class. She looks incredible and was still able to perform at a high level. The dedication alone to this task deserves a high five and I believe will really help her performance and push to be a National level lifter. She is an amazingly hard worker and one of the many people that makes the “Wall of Blue” so special.

When Christine came to Precision a few years ago, I remember thinking she would not last. She was shy, skronny, and very intimidated by the incredible Precision girls. In fact, she would not come into the gym unless her friend Caity was with her. However, she soon came out of her shell. She realized we were all there to better her life in every aspect. I saw a light turn on within Christine that I have only witnessed a handful of times in my career. A light that shines when you truly know someone has chosen a reason to become better. To truly transform one’s self. In two years time that skronny girl has turned herself into an elite level weightlifter with legitimate aspirations to qualify and compete at the National level. This girl could barely snatch 65 lbs and now she hits in the 140’s consistently. A year ago I wrote that Christine has “come ever so close to earning a spot on the podium, which will happen!” Well folks over the past year it did happen… 3 freaking times!! I am honored to call Christine one of my athletes and consider it a privilege to work with such an inspiring individual. 

To Rocio and Christine: We hope you have a wonderful birthday. I speak for everyone at Precision when I say that we love you both. You are true Precision girls in every sense of the of the words. Thanks for making Precision what it is and for being those people that are mentioned when others talk about our amazing community.




10 Y’s, T’s, W’s

10 Reverse Flys

10 Face Pulls


Shoulder Mobility


3 Rounds

10 Pass Throughs

10 Good Morning’s

10 Snatch Extensions

10 Snatch Pulls

10 O.H. Squats


Snatch Complex

(1st Pull, 3 Sec. Hold, 2nd Pull Position 2 Sec. Hold, Full Snatch 2 Sec. Hold at the bottom of the Squat)

3 @ 65%

3 @ 70%

3 @ 75

3 @ 80%

3 @ 85%

*Work on your barbell pathway. Focus on positioning


ADV: 3 x 3 Triple Taps (1 T2B – 1 C2B – 1 Bar Muscle Up

INT: 3 x 3 Double Taps (1 T2B + 1 C2B

SCALED: 3 x 3 Strict T2B (K2E are ok. Get as high as you can.)

*Work your gymnastic kips.



For time:


OHS (115/75)


*Sub. OHS for Back Squat accordingly.


2 Rounds

10 Y’s, T’s, & W’s

10 Reverse Fly’s

10 Face Pulls


Roll & Stretch

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