Tuesday, 112514

Those looking to compete in Weightlifting, LiveFree Weightlifting is growing! Join us! 

***Recent Affiliates Gathering meeting; I was made aware of many who follow the blog from affiliates i was unaware of. Reminder, we have a Facebook Group for all those following comp Phase Programming. Please Search and we will add you!

A. Power Snatch Ladder ; EMOM x 14 x 1 rep; starting at approx 70%; climbing accordingly

B. Power Clean + Push Jerk + Split Jerk; every :90 x 10-12 sets; building , starting at 70% of 1RM clean and jerk 

**For A & B; think volume, speed, footwork

C. Clean Deadlift to below knee 2 sec pause + Clean Pull + below knee clean pull; build to 103% for 5 singles with this format 

D. 530m Row x 6; rest 2 min @:1 faster than prior 500m Splits (prior weeks)

E. DB SA Row 7-10 reps x 5 sets each arm 

Wed, 091714

Normatec - playing a big role in recovery!

am:

A. OHS - 10RM + 1x10@90%

B. OHS - @ Tempo of 33X1; build to heavy triple like this in 10 min

C. Box SqT; normal stance to parallel for 10x3 @ 60% *speed focus today

D. 

3 min max calories on bike

rest 3 min 

5 min max calories on bike

rest 5 min

:70 sprint on bike 

pm: 

A1. CG Deadlift; 6-5-4-3; building; rest none (max # isn't goal here, just heavy weight in hands, comfortable movement)

A2. 4x10 Weighted Pushup; rest 2-3 min

B. 

amrap 10 @80% - 10 burpees , 15 C2B pullups, 40 double unders

rest 4 min 

amrap 10@80% - 200m Run, 10 hang SqT Cleans (95/63), 30' OH Walking Lunge (same barbell)

rest 4 min 

10 min on bike :30 on hard :30 on easy  

One Session Folks:

Perform OHS work 

AMRAPs

&

Bike sprints