Congrats to Jack, Dylan and Bryden for throwing down at the High School Powerlifting meet in Waterloo.Jack grabbed a 1st place, Bryden a 3rd, and Dylan placed 4th in the 75kg class. Well done boys!

(I don't have results from Leah, Jodi and Alastair's competition yet.)

[accordiontabs] [tab title="Weekly Warmup"] 2mins @ 70% bike, run, row or skip, then 2-3 rounds of: 10 RDL empty bar 10 Reverse lunge/side 15 "no money" drill [/tab]

[tab title="Group Metcons"] Monday 12min amrap: 5 man makers, 8 tall box jumps with mandatory step down.

Tuesday 5 sets: 150m row OR 18cals Airdyne + 12 ball slams as hard as possible. Rest 2.5mins

Wednesday 9 sets: 4 burpees, 6 wall ball shots, 8 KB swings

Thursday Jackie

Friday 4 sets: 1min max double unders, 1min max 15m shuttle run, 1min rest

Saturday 5 sets: 12 DB thrusters @ 40% push press 1RM 10 burpees as fast as possible rest 2.5mins [/tab]

[tab title="Foundations"] Workout 1 A1. Back Squat 3x5, rest 60sec A2. Ring Rows 3xMax with 3sec pause at top, rest 90sec B. 1¼ back squat with 2sec pause, 2x5, rest 90sec C. Group Metcon

Workout 2 A. Push Press 6,4,2,6,4,2 rest 90-120sec B. Group Metcon

Workout 3 A. DL 3x5, ramping sets, rest 90-120sec B1. DB Reverse Lunge 3x8-10/side, rest 30sec B2. Bent-over DB Row, elbows flared out, 3x10-12/side, rest 30sec C. Group Metcon

Workout 4 A1. Shoulder Press 3x6, rest 30sec A2. Close Grip Push-ups, 3xmax perfect reps, rest 30sec A3. DB Skull Crushers 3x10-15, rest 2.5mins B1. Bent Over Lateral Raise with 5sec hold at top. 3x6, rest 40sec B2. Wide Grip Scapular pull-ups 3x8 with 3sec pause at top, rest 20sec B3. Poliquin Step-up 3x20-25, rest 20sec C. 4mins, as many double unders as possible OR double under technique practice. [/tab]

[tab title="Training - General"] Workout 1 A. push press 6,4,2,6,4,2 rest 90-120sec B. group metcon

Workout 2 A. front squat 3x3.2.1, rest 15sec within cluster, rest 2-3mins between sets. B1. mid-box step-up 2x12, rest 20sec B2. bent-over lateral raise with 5sec pause at top, 2x6/side, rest 20sec C. group metcon

Workout 3 A1. shoulder press, 5x5 rest 90sec A2. ring row with 2sec pause at top, 5xmax, rest 90sec B. bent-over dumbbell row, standing, 4x8-12, rest 60sec C. accumulate 90sec in L-sit position. D. 5mins of double unders

Workout 4 A. Deadlift 4x6. First set at 75%. Rest 2mins. B. DB Reverse Lunge, 3x10/side, rest 30sec between sides. C. group metcon

Workout 5 A1. DB Bench Press, neutral grip, 3x8-12, rest 60sec A2. Pull-ups 3x8-12, rest 90sec B1. Good morning 3x10, rest 30sec B2. Powel Raise 3x7-10, rest 30sec C. Double KB Swings to chin level, 5x15reps, rest as needed. [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A. Jerk, 5x1 @ 90%, rest 90sec B. push press 3x3, rest 90sec C. group metcon

Workout 2 A. front squat 3x3.2.1, rest 15sec within cluster, rest 2-3mins between sets. B1. mid-box step-up 2x12, rest 20sec B2. bent-over lateral raise with 5sec pause at top, 2x6/side, rest 20sec C. group metcon

Workout 3 A. jumping snatch pull from hang + jumping snatch pull from floor 7x1@30% B*. hang snatch + full snatch 6x1, rest 90sec C. drop snatch, 5x1@90-95% D. bent-over dumbbell row, standing, 4x8-12, rest 60sec E. accumulate 90sec in L-sit position. *B - as heavy as possible with no misses. If you miss a lift, drop approx 10lbs. Then build back up.

Workout 4 A. power clean, 8x2, rest 60sec B1. bent-over lateral raise 3x8 with 5sec pause at top, rest 20sec B2. good morning 3x10, rest 20sec C. group metcon

Workout 5 A. 2 hang snatch + full snatch, 6x1, rest 90sec B. snatch grip deadlift 3x6, rest 90sec C. group metcon [/tab]

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