10.13-10.19 – de load Week

Congrats to LiveFree Weightlifting Team Members, Amy & Stephen; both taking Gold in their weight classes at The New England Championships. Amy also setting Snatch & Total New Records (she already holds the C&J record)
Congrats to the Girls of CFF (Triple Threat) who had a dominating victory this past weekend at the Fall Freesome.  Very impressive and even more impressive as they all train under the same roof daily. Strong team with great performances against a very strong field.


10.13-10.19

Monday
5 rounds @ 80% effort.. keep it here
15 cal on Ab
10 bS @ 225/143-153 *tng (from floor for those with no issues with this – but rack if need be) 
10 bar facing burpess  
10 cTb pull ups
15 cal on rower
rest 4 minutes bt. rounds
Pm
A. BS to left
B. FS to right

1*8 65% 0 1*5 70% 0
1*6 75% 0 1*4 80% 0
1*4 85% 0 1*3 85% 0
1*4 90% 0 1*3 90% 0
Tuesday
A. Power Snatch – 60%x3, 65%x3, 70%x2, 75%x2, 80%x1, 85%x1x3
B. Clean & Jerk – 60%x2, 65%x2, 70%x2, 75%x2, 80%x2, 85%x2
C. Clean Pull – 85%x2, 90%x2, 95%x2 
+
3K row @ 2:00-2:05 pace
Wednesday
AM
A. Front sqT – 4 sets @75%
B. Snatch – 75%x2, 80%x2, 85%x1x3, 80%x1
C. Jerk – 75%x2, 80%x2, 85%x1x3
D.1 Snatch Pull – 100%x3x2, 105%x2x2 
D.2 Pendlay row x 6 x 4 sets
PM
30 sec. AD sprint @ max effort
rest 3 minutes x 4
+
30- sec. row sprint @ max effort
rest 3 minutes x 4
Thursday
Rest
Friday
A. Power Snatch – 70%x2x2, 75%x1x4
B. Power Clean + Power Jerk – 75% x (2+1) x 2, 80% x (1+1) x 3
C.1 Clean Pull – 95%x2x2, 100%x2x2 
C.2  SA DB row 4-6 reps per side 
+
10 minute amrap @ 80%
15 cal AB
10 kb swings @ 53/35
5 burpees over box, 24/20”
10 T2B
-rest 4 minutes-
10 minute amrap @ 80%
150m row
20 UB wall balls 20-14 to 10′
3 db manmakers, 45/35 each hand 
35 double under
Saturday
20 minutes of mobility work
+
20 minute z1 effort (run/row/or AD)
sunday
off 

Leave a Comment

Your email address will not be published. Required fields are marked *