LEAH and AL, Big tings in Prague!
Leah and Al are lifting in World Championship Powerlifting meet in Prague this week.
Leah is lifting on Wednesday and Al on Thursday and you can follow along live here:
Keep in mind the time difference, Prague is 6 hours ahead of EST.
[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: row, bike, run or skip, then 2-3 sets of: quad roll-out 45sec/side + 10 reverse lunges/side + 10-15 band rows [/tab]
[tab title="Group Metcons"] Monday 6 sets each: 30sec row or bike @ 85%, 30sec rest, 30sec double unders, 30sec rest, 30sec box jump (step down), 30sec rest
Tuesday 40-30-20-10: KB swings + wall ball
Wednesday 5 sets: 30sec battling ropes, 60sec rest, 30sec airdyne, 60sec rest, 30sec amrap 10m shuttles, 60sec rest.
Thursday 3 sets of 4mins: 8 burpees + 10 box jumps (step down)
Friday FRIGHT NIGHT LIGHTS #10 BABY!
Saturday 4 sets for quality: 5 single arm DB thrusters (left side) + 5 single arm DB thrusters (right side) + 200m row + 15 toe to bar [/tab]
[tab title="Foundations"] Workout 1 A. Back Squat 3×5, ramping B. Chin-ups 3×4-6, rest 2mins C. Group Metcon
Workout 2 A. Bench Press 3×8 ramping B. Bulgarian Split Squat 3×10/side with 3sec lowering phase. Rest 30sec between sides C. Group Metcon
Workout 3 A. 3 sets, rest 45-60sec between exercises: RDL 8reps + accumulate 30-45sec handstand hold against wall B. 2 sets, rest 45-60sec between exercises: max tempo ring rows + weighted sit-ups 8-12reps C. Group Metcon
Workout 4 A. 3 sets, rest 45-60sec between exercises: dumbbell bench press 6-10reps + 12 front step-up/side + bent-over dumbbell row 10reps with 2sec pause at top + accumulate 15-20sec of L-sit hold. B. Group Metcon
[tab title="Training - General"] Workout 1 A. Super Squat mobility Prep. 90sec/side B. triceps self massage 60sec/side C. Front Squat, 3x1@ 2RM from last week, 1xmax reps @ 80%, rest 2.5mins between sets. D. Group Metcon
Workout 2 A. Overhead mobility prep B. Push Press, build to 5RM, rest as needed C. 5mins max HSPU or accumualate 90sec in handstand hold. rest as needed D. Group Metcon
Workout 3 A. Super Squat mobility Prep. 90sec/side B. Ankle massage 60sec/side C. Back Squat build to a tough but not a true set of 1, then 5x2 @ 80% for speed every 90sec. D. Speed Deadlift 6x2 @ 75% EMOM E. 2 sets: GHD Sit-ups 10-15 reps + bent-over single arm DB row 8-10reps , rest as needed
Workout 4 A. Bully stretch 2x45-60sec/side. B. Bench Press, 3x2-4reps. rest 2.5mins C. 2 sets resting as needed: 15-20sec L-sit hold + max perfect ring dips OR accumulate 30-45sec of ring support hold (*IMPORTANT: ask your coach which one is best for you), D. Group Metcon
Workout 5 A. 8mins muscle-up practice OR 1-3 MU EMON for 8mins B. Build to a tough set of 8 unbroken thrusters + 40 double unders after each set. Rest 2mins between sets. C. Group Metcon [/tab]
[tab title="Training - Olympic Lifting"] Workout 1 A. snatch. work to max for the day, then 2x1@85-90% B. 5mins max strict chin-ups or 5mins muscle-up practice C. Group Metcon
Workout 2 A. Clean and Jerk 3x2, est as needed B. Push Press, 2x5, ramping C. Back Squat 1@90-95%, then 5x2 EMOM @ 80%
Workout 3 A. OH Squat. work to 1rm B. 5mins HSPU practice C. Group Metcon
Workout 4 A. snatch from blocks 3x3 B. Front Squat to a 3RM C. 3 sets: 8 deadlift @ 70-75% + 10 GHD sit-ups. Rest as needed
Workout 5 A. 8mins muscle-up practice OR 1-3 MU EMON for 8mins B. 3-4sets: Build to a tough set of 10 unbroken thrusters + 15 burpees AFAP. Rest 3mins between sets. C. Group Metcon