WinterLift Results (unofficial) D-Lo snatch: 32kg c&j: 49kg - All time PR

Jack snatch: 91kg c&j: 107kg These were meet PRs for jack.

Peter snatch: 95kg c&j: 115kg

Well done e'rybody!

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% run, row, skip or bike, then 2-3 sets of -10 groiners per side -10 inchworms -10-15 shoulder pass throughs [/tab]

[tab title="Group Metcons"] Monday (nutrition challenge workout) 10min AMRAP: 5 push-up, 5 thursters @ 40% 1RM push press, 10 KB swing to chin level

Tuesday 4 sets: 30sec ball slams, 30sec rest, 30sec wall ball, 30sec rest, 30sec row or bike, 30sec rest

Wednesday 30sec: row or airdyne 100%, rest 3mins

Thursday 5 sets for quality: 2 tough TGU/side, 4 heavy DB thrusters, 6 strict toe to bar

Friday 3sets: 3mins of 5 burpees, 10 box jumps (step down), 10 kb swings to chin level, rest 3mins between sets. Goal is to keep output for all 3 sets as even as possible.

Saturday A. kneeling med ball chest pass for distance. butt must stay on heels throughout drill. Males=15lb slam ball, females=8lb dynamax ball. 3 attempts. B. In teams of 2, with only 1 partner working at a time, complete 12 sets (6 per person) of: 10 wall ball + 5 pull-ups. each partner completes 1 set before switching off. [/tab]

[tab title="Foundations"] Workout 1 A1. Shoulder Press 4x5-6, rest 1-2mins A2. Pull-ups 4x2-4, rest 2mins B. Group Metcon

Workout 2 A. Deadlift 4x4, ramping, rest 2.5mins B1. Poliquin Step-up 2x25/side, rest 30s B2. Ring Rows 2xmax reps, rest 30s C. Group Metcon

Workout 3 A. Bench Press 4x5-6, rest 2-2.5mins B. Weighted Front Plank 3x45sec, rest 90sec C. Group Metcon

Workout 4 A. Tall Box Jumps (step down) 4x4, rest 60-90s B. Bulgarian Split Squats 3x8/side, rest 45s between sides. C. 4 sets for quality: -60sec double unders -60sec max perfect push-ups -60sec skin the cat or knee to elbow practice [/tab]

[tab title="Training - General"] Workout 1 A1. Back Squat 4x5 [50x0] @ approx 75%, rest 45s A2. Chin-ups 4x4-8 [4010], rest 2.5mins B. Group Metcon

Workout 2 A. Shoulder Press 3x6, 1x6+ all at 75%, rest 3mins B. Ring Rows 3x10+, rest 90sec C. Group Metcon

Workout 3 A. Deadlift, 5@70%, 75%, 80% B. Barbell FFESS with front squat rack position, 3x8/side. rest 60s between sides C1. GH Raise 4x4 , rest as needed *weighted if possible C2. Front Lever hold 4x10-15sec OR 4x10 knee to elbow with slow tempo, rest as needed

Workout 4 A1. Bench Press 3x8@70-75%, rest 90sec A2. Rope Climbs, arms only. 3sets of 2-4reps, rest 90-120sec B. Group Metcon

Workout 5 A. Tall Box Jump 4x4, rest 60s B1. Poliquin Step-up 3x25, rest 45s B2. DB Hammer Curls, 3x12-16, rest 45s C1 Weighted Front Plank 3x60sec, rest 60s C2. Ring Support Hold, 3x30-60sec, rest 60s [/tab]

[tab title="Training - Olympic Lifting"] Workout 1 A1. Back Squat 4x5 [50x0] @ approx 75%, rest 45s A2. Chin-ups 4x4-8 [4010], rest 2.5mins B. Group Metcon

Workout 2 A. Jumping Snatch Pull 3x5 @ 40% of best snatch. rest 90sec B. Hang Snatch from migh thigh (high hang) 5x2, rest 90sec C. Group Metcon

Workout 3 A. Clean from block (bar just above knee) 4x2, rest 90-120s B. Jerk 6x1@80-85%, rest 90-120s C1. Front Squat 3x1, rest 30s C2. Paused Back Squat with 4sec pause at bottom. come up as fast as possible, rest 2-3mins

Workout 4 A. Snatch pick-up drill + paused snatch 5x1, rest 90sec B1. GH Raise (weighted if possible) 3x6, rest 30sec B2. band pull aparts 3x15-20, rest 30sec C. Group Metcon

Workout 5 A. Power clean + 3 push press. 4 sets. rest 2-3mins B. Tall Box Jump 4x4, rest 60s C1. Poliquin Step-up 3x25, rest 45s C2. Weighted Front Plank 3x60sec, rest 60s C3. Ring Support Hold, 3x30-60sec, rest 60s [/tab]

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