Leah, Jodi and Alastair got huge this past weekend a national Powerlifting competition.

I have Leah and Jodi's numbers, and am waiting on Alastairs.

Leah: Squat: 203.5# Bench: 90# Dead: 248#

Jodi: Squat: 253# Bench: 132# Dead: 319#

Well done ladies! Well done.

[spoiler title="Weekly Warmup"] 2mins @ 70%, row, run, skip or bike

2-3 rounds of: 10 FFESS/side 10 RDL, empty bar 15 band external rotations aka 'no money drill' [/spoiler]

[spoiler title="Group Metcons"] Monday 4mins at steady pace: 5 push-ups, 10 box jumps 2mins rest 4mins at steady pace: 5 wall ball, 5 burpees, 20 double unders 2mins rest 4mins at steady pace: row or airdyne for meters/cals

Tuesday 5 repeats. Goal is to add 0.5-1 cal/meter each set. 45sec airdyne or row for cals/meters Rest 4mins

Wednesday Test Workout Rounds of 15, 12 and 9 reps for time of: Thruster @ 55-60% of 1RM Push Press. Go heavy. Burpees

Thursday In teams of two, with only one partner working at a time, complete four sets each of: Row 500 Meters OR Airdyne 40cals Kettlebell Swings x 30 reps

Friday 4 rounds for quality, not for time: -40 double unders -15 single arm KB swings/side -strict chins [4010] -10 knee to elbow

Saturday For time: 50 wall ball, 25 man makers, 15 burpees [/spoiler]

[spoiler title="Foundation"] Workout 1 A Back Squat 3x5, rest 2mins, add 5lbs from last time. B. 2 sets per side of 15 low box step-ups OR 20-25 poliquin step-ups. Rest 45sec between sides. C. Group Metcon

Workout 2 A1. Shoulder Press 3x5, rest 60sec. A2. Strict Pull-ups 3xmax at tempo [4010], rest 90-120sec B. Group Metcon

Workout 3 A. Deadlift 3x5, ramping sets, rest 2mins B1. DB Reverse Lunge Alternating 3x8 per side. Rest 45sec B2. Pendlay Row 3x8-12, rest 45sec C. Russian Single Arm Kettlebell Swings (i.e. only grip with one hand), 4sets of 10-15, rest as needed D. Side Plank, 2x45-60sec, rest 45sec between sides

Workout 4 3 sets, rest 45sec between exercises: A1. Seated DB Press with 3sec hold at top, 6-10 reps A2. Chin-up negatives, weighted if possible. 3 reps as slow as possible. A3. Good Morning, 10reps B. Group Metcon [/spoiler]

[spoiler title="Training"] Workout 1 A. Back squat. In 10-12mins, build to heavy set of 3 at tempo: [40x1]. Then drop weight back and do 3x5 1¼ squats with 3sec pause at ¼ position. Rest 2mins B. Group Metcon

Workout 2 A1. Push press 4x5, rest 90sec A2. Strict pull-ups, 4x4-8 [40x0], rest 90-120sec B. Group Metcon

Workout 3 A. Hang snatch. 7x2, rest 60-90sec B. Drop snatch + OH Squat 5x1, rest 60-90sec C. Snatch-grip Deadlift 3x5 [42x1], rest 2mins D. 5mins amrap 4 skin the cat, 15 unbroken double unders

Workout 4 A. Front squat 4x5 [40x1], rest 2-3mins B. Group Metcon

Workout 5 A. 8mins snatch practice B1. RDL 3x8, rest 60sec B2. FFESS 3x8/side, rest 60-90sec C. Turkish Get-up, work to a 1RM on each side. D. 3 sets, rest as needed: -front plank on the rings (lower the rings as needed), 30-45sec -low box step-up 15/side -90sec max double under practice [/spoiler]

[spoiler title="Competition"] Workout 1 A. Snatch 4x2@ 75-85% B. Clean and Jerk 4x1 @ 75-85% C. Back Squat 1 @ 90%, 2 @ 85%, 2@80%

Workout 2 A. Push Press 1 @ 90%, 1 @ 85%, 2x2@80% B. Group Metcon

Workout 3 A. Snatch 4x2 @ 70% B. 50 Turkish Get-up for quality, not time. (25/side) C. 7 sets for recovery: 25 double unders, 50 single skips

Workout 4 Take a day off before workout 4 A. Push Press 1RM B. Front Squat 1RM. Rest 5mins then perform as many reps as possible at 85% at a strict 40x0 tempo.

Workout 5 A. Snatch 4x2 @ 85% B. Clean and Jerk 5x1 @ 85% C. 15min row at 60% for recovery. Focus on technique and being smooth. [/spoiler]

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