1395438_10100584936775531_249370952_n Thanks to on-the-spot reporter Sara S, for this Worlds Report: Leah's numbers: Backsquat 225.7lbs, Bench 121.2lbs, and Deadlift at 297.5lbs! Alastair's numbers: Backsquat 573lbs, Bench 380lbs, and Dead 688.9lbs! Leah came in third in her weight class and so did Al. Way to go you two!

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70%: run, bike, skip or row, then 2-3 sets: 15 shoulder pass throughs 6 bodyweight squats with 6-8sec pause at bottom 10 inchworms [/tab]

[tab title="Group Metcons"] Monday 5 sets: 8 heavy thrusters + 12 burpees as fast as possible. rest 1.5-2.5mins

Tuesday 2 sets: 4min: 6 burpees + 18 double unders, 2min rest, 4mins: 6 wall ball + 10 KB Swings, 2min rest

Wednesday 15min Cindy

Thursday 20mins for quality: 4 TGU/side + 6 chin-ups + 8 tall box jumps + 10 walking lunges/side

Friday 3 sets: 60sec row, 60sec rest, 60sec burpee box jump (step down), 60sec rest, 60sec wall ball, 60sec rest

Saturday In teams of two, with only one partner working at a time, complete three sets for max reps of: 2 Minutes of airdyne (for Calories), 2 Minutes of DB Thrusters (45/30), 2 Minutes of Kettlebell Swings (24/16 kg), 2 Minutes of Burpees [/tab]

[tab title="Foundations"] Workout 1 A. Deadlift 3×8, ramping B. powel raise 3×10/side with slow tempo. no rest between sides. C. Group Metcon

Workout 2 A. shoulder press 1RM, then 2 sets of max reps at 85% B. ring rows: 2-3 sets of max repetitions. Rest 2mins C. Group Metcon

Workout 3 A. Back Squat 3×8, ramping B. ghd hip extension 3×8, rest 90sec between sets. C. Group Metcon

Workout 4 A. 3-4 sets, rest as needed: -front step-up 15reps/side -strict chin-ups 4-6reps -weighted sit-ups 10-15reps B. Group Metcon [/tab]

[tab title="Training - General"] Workout 1 A. Overhead mobility prep B. Push Press, build to 3RM, rest as needed C. 5mins max HSPU or accumualate 90sec in handstand hold. rest as needed D. Group Metcon

Workout 2 A. Super Squat mobility Prep. 90sec/side B. triceps self massage 60sec/side C. Front Squat, 3RM, rest 2-3mins between heavy sets D. Group Metcon

Workout 3 A. Bully stretch 2x45-60sec/side. http://www.youtube.com/watch?v=Hi-_iuxwNK8 B. Bench Press, 3x3-6reps. rest 2.5mins C. 4 sets for quality: max tempo pull-ups + 3 TGU/side + 10-15 GHD sit-ups + 60sec double unders

Workout 4 A. deadlift mobility prep (hamstring flossing). 2mins/side B. Deadlift 3x8 ramping C. 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 4x1 @ 90-95% B. Group Metcon

Workout 2 A. Back Squat 1@90-95%, then1xmax reps @ 85% B. Group Metcon

Workout 3 A. Clean and Jerk 3x1@90-95%, est as needed B. Push Press, 5x2 EMOM, ramping C. 3 sets alternating: Deadlift 3x4@75-80% + 10 GHD sit-ups

Workout 4 A. snatch from blocks 7x1 EMOM @ 75-85% B. Group Metcon

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 [/tab]

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