Wed, 090215

  
Weightlifting Wed

  

Regionals Comp Phase

am
A. Weightlifting 

Clean + FS + Jerk 1RM (5 x 2 drop sets; working speed / timing) *16 min once warmed up to 50% < 25 in total for 1RM + drop sets 
Strict Press – climb to heavy 5 rep, heavy 3 rep, heavy 1 rep, in 12 minutes or so. Speed is important here. The numbers aren’t AS. Think volume  
Front Squats 1RM with 5 second pause in hole *15-18 min 
Clean Pulls 5 x 3 @90-95% *straps, speed positional focus, extension ; rest 2 min between 
B.10 min on bike @80%
C. Shoulder Health ; athlete specific 

pm
A1. Deadlift – 315/223 x 3 sets @ (-2) reps here. Goal should be 10+ 
*if you are not here, please lower weight accordingly. We are building in to pull cycle for next phase. 
A2. Standing Box Jump x 2; HIGH; but not approaching max height. Should be NO failures ; rest 4:30
B.
3 min max calories bike test 
rest 9 minutes

3 minutes :15 on sprint :45 coast 

rest 6 min 
3 min 
:30 on hard effort :30 coast 
rest 3 min 
3 min max calories 
C. Assistance Work 
4 x 6 bent over barbell Row. . supinated Group
*focus on pulling with the lats on these 
+
superset : banded tricep press downs 10-12 reps + banded dual curls 12-15 reps x 4-5 sets total 
+ 10’s (feel free to scale to 8’s)
10 V-ups 
10 second hollow hold 
10 Butt ups 

10 second hollow hold 

10 Toe touches 
10 second hollow hold 
10 crunches 
10 second hollow hold 
10 hollow body rocks 
10 second hollow hold 
10 swimmers each leg 
10 second hollow hold
*courtesy of Coach Jay Grimes 
**Stay tuned for video of all this, to make sure your putting it together correctly as we build on this 

Opens Comp Phase 
A. Strict Press – climb to heavy 5 rep, heavy 3 rep, heavy 1 rep, in 12 minutes or so. Speed is important here. The numbers aren’t AS. Think volume 

B1. Deadlift – 315/223 x 3 sets @ (-2) reps here. Goal should be 10+ 

*if you are not here, please lower weight accordingly. We are building in to pull cycle for next phase. 
B2. Standing Box Jump x 2; HIGH; but not approaching max height. Should be NO failures ; rest 4:30
C. BIKE

3 min max calories bike test 

rest 9 minutes
3 minutes :15 on sprint :45 coast 
rest 6 min 
3 min 
:30 on hard effort :30 coast 
rest 3 min 
3 min max calories 
D. ANY ASSISTINCE WORK YOU HAVE TIME FOR 

11 thoughts on “Wed, 090215”

      1. What do I need to do to get in? Do you want a blood sacrifice or do I need to post a video of myself doing 1000 burpees in ten minutes?

  1. Madeline Senkosky

    Clean + FS + Jerk 1RM (5 x 2 drop sets; working speed / timing) *16 min once warmed up to 50% < 25 in total for 1RM + drop sets : 
    203 as 1RM/183/173/123/123/123
    Strict Press:
    103 for 5/113 for 3&1
    Front Squats 1RM with 5 second pause in hole: 243
    Clean Pulls 5 x 3 @90-95% *straps, speed positional focus, extension ; rest 2 min between 
    @208
    B.10 min on bike @80% done 
    C. Shoulder Health ; athlete specific done

    pm
    A1. Deadlift – 223 x 3 sets @ (-2) reps here. 12/11/11
    A2. Standing Box Jump x 2; 24"
    B. Bike gauntlet
    3 min max calories bike test: 47 cals 
    rest 9 minutes
    3 minutes :15 on sprint :45 coast: 27 cals 
    rest 6 min 
    3 min 
    :30 on hard effort :30 coast: 29 cals 
    rest 3 min 
    3 min max calories: 46 cals 
    C. Assistance Work 
    4 x 6 bent over barbell Row. . supinated Group: 121
    +
    superset : banded tricep press downs 10-12 reps + banded dual curls 12-15 reps x 4-5 sets total : red band 
    + 10’s done. Then made Chase and Tasia do 8s.
    Done

    Grateful for a rest day tomorrow. I feel slow as shit.

  2. mickey kilmartin

    Body is beat and ready for rest tomorrow.
    A- cleans just worked at 70% today Bc legs gone
    B- strict press 5rm 155/3rm 175/1rm 190
    C- fs 270 started losing back so stopped there
    D- pulls done
    E- rows done 165/175/185/195
    F- deadlifts 16/16/14 30inch box
    G- bike done at airdyne at home
    H- assistance work done

  3. A. Clean + FS + Jerk 1RM (5 x 2 drop sets; working speed / timing)
    180lbs
    135lbs for drop sets

    B. Strict Press
    5RM – 95lbs
    3RM – 100lbs
    1RM – 115lbs (1lb PR)

    C. Clean Pulls 5 x 3 @ 90% ; rest 2 min between
    185lbs

    C. Assistance Work – Abs… holy smokes

  4. Clean jerk complex hit 125 missed 128 on FS portion

    Strict press (don’t laugh)
    5rm 60kg
    3rm 55kg
    1rm 57kg

    Front squat w/5 sec pause
    145 kg

    Clean pulls done at 308 lbs

    DL
    10/10/13
    W/ 30inch box jumps

    Bike
    3 mins 60 Cals
    15/45 38 Cals
    30/30 47 Cals
    3 mins 58 Cals

    Body = ouch

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