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
Where are videos getting posted?
Someone may have already asked and answered this but for the deadlift sets what is the (-2) represent?
2 less than failure essentially. Or more importantly here, 2 before you lose your back / form etc
Will be to the Facebook group. Private group. Powered by Petersen is the group name
Thanks!
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.
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
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
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
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?
No, just click request to join group and u will be added.