First of all I want to send out a HUGE congrats to Marina, Jodi and Alastair. Wow. I am so proud of our lifters. PRs and records were set and medals were won. We couldn't have asked for a better day. Thank you to all those who came out to cheer us on. It really means a lot to have that kind of support. It was a very long day and seeing familiar faces out there keeps us going.
I also need to say thank you to our coaches Peter and Alastair. I could not have hit those lifts without your support. Peter, your programming has been right on target and Al, your coaching and day of support is amazing. Acting as both a coach and an athlete it was clear how important it was to have a strong coaching team and a veteran there with us taking us through our lifts and supporting us.
I was a little unsure coming into this competition as I had been battling a cold all week. I was not expecting much when I showed up. But then you see the other lifters and adrenalin takes over. Plus I had the support of the amazing Quantum lifting team! We all hit our opening lifts of the day and it just went up from there. It was Marina's first sanctioned competition and she handled it like a pro. Jodi moved some crazy weight and I am sure you all have heard of or seen the video of Alastairs amazing deadlift of 639lb that finished off the day.
Now, we shift focus to our next training period that will get us to the Raw Nationals in Ottawa in May. Personally, I am really looking forward to this next phase. I have set some new goals as I know the others have as well and can't wait to get back to training.
Keep up the great work everyone!!
Numbers: Alastair: 507 squat, 314 bench, 639 dead Marina: 214 squat, 115.5 bench , 231 dead Jodi: 275.5 squat, 132.2 bench, 314 dead LG: 209 squat, 93.5 bench, 259 dead
[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70% jog, row, skip, airdyne 2-3 rounds of: 15 Band pull aparts 10 Groiners per side (Video 1) 10 Good morning with empty bar [/tab]
[tab title="Group Metcons"] Monday 4min amrap: 4 burpees 8 ball slam Rest 3mins, Then 5 sets: 20sec battling ropes. Rest 60sec
Tuesday 3min amrap: row or airdyne 1min rest 3min amrap: toe to bar 1min rest 3min amrap: 4 ring dips (or substitute 8 push-ups) + 8 box jumps 1min rest 3min amrap: double unders
Wednesday 4 sets: 15 Tough Thrusters 15 pull-ups Rest exactly 2mins
Thursday Part 1. 100m Row OR 20sec for cals on Airdyne. Go for peak power output. Rest 2-3mins Part 2. 500m Row OR 1:30 for cals on Airdyne. Rest 5-7mins Part 3. 2000m Row OR 8mins for cals on Airdyne *compare to:
Friday For time, in order: 100 Russian KB swings 100 push-ups 100 double unders 15mins time cap.
Notes: Keep the push-ups legit. Chest NEEDs to touch the ground for each. Try to NOT let the hips and thighs touch the ground. Local muscular fatigue is going to be high and this will be frustrating. You will need to slow down at times and wait for your muscles to recover mid workout. Scale reps to 80 or 60 if necessary.
Saturday In teams of 3, with only one team member working at a time, complete as many rounds as possible in 15mins. Each team member should complete 1 round before switching: 20 ball slams 10 wall ball [/tab]
[tab title="Foundations"] Workout 1 A. Back Squat 3x5, add 5lbs from last time. rest 2mins B. RDL 3x10. Rest 90sec C. group metcon
Workout 2 A1. shoulder press 3x5, rest 60sec A2. chin-ups negatives, weighted if possible. 3reps, rest 90-120sec *A2 notes: aim for an 7-10sec lowering phase in the chin-up. Jump up to the top. B. Group Metcon
Workout 3 A. Pendlay Row. Build quickly to 5RM, then 3x10, rest 90sec B. Rear foot elevated split squat with dumbbells, 4x8 per side. Rest 45sec between each side. (Video 2) *B notes: front leg should be doing nearly all the work. C. Group Metcon
Workout 4 A. Push Press. Find 3RM B1. Skin the Cat 3x3 OR L-Sit 3x accumulate 30sec, rest 45sec B2. low box step-up 3x10, rest 45sec C1. close grip chin-ups 3x4-8 , rest 90sec C2. push-ups (weighted if possible) 3x4-8, rest 90sec D. Support on Rings, accumulate 60-90sec OR front plank, Accumulate 2mins [/tab]
[tab title="Training"] Workout 1 A. Back Squat 4,2,4,2 rest 3mins between sets. Go as heavy as possible. B. Group Metcon
Workout 2 A. Split Jerk. Build to heavy single, then 4x3 @ 80%. B. Group Metcon
Workout 3 A. Hang Snatch, work to heavy single, then 4x1 @ 90% B. Pendlay Row, build to 5RM, then 4x8. C. Muscle-up Practice or 5min amrap: 3 dips, 3 chins. D1. HSPU, 3x3-5 tough reps, rest 60sec D2. RDL 3x10, rest 60sec
Workout 4 A. Front Squat, build to heavy set of 2 B. Low box step-up, 2x15/side C. Group Metcon
Workout 5 A. Snatch Pull + Hang Snatch 5x1, rest 60sec B. Push Press, 3x3, rest 90sec C. Group Metcon [/tab]
[tab title="Competition"] Workout 1 A. snatch pull + snatch 5x1 B. power clean + 2 push press, 5x1 C. back squat 4x5@85%
Workout 2 A. 2 clean + jerk 5x1 B. metcon
Workout 3 A. bench press 4x5 @ 85% B. front squat 3x1@80% C. RDL 6x8, rest 90sec
Workout 4 A. snatch 7x2, build to heaviest set of 2 possible for the day, rest 60-90sec B. metcon
Workout 5 A. drop snatch. Work to heavy single B. squat 5x5@85% C1. DB press 4x4-6, 60-90sec C2. pendlay row, 4x4-6, rest 60-90sec [/tab]