LEAH and AL, Big tings in Prague!

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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:

http://live.powerlifter.cz/en-US/Default.aspx?id=377

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

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[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

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