Powerlifting Registration Form

Quantum Powerlfting Registration.pdf Quantum Powerlfting Registration.docx

[accordiontabs] [tab title="Weekly Warmup"] 2-3mins @ 70% skip, run, airdyne or row, then 2-3 rounds of: 60sec/side lat self massage (use ball or roller) + scapular pull-ups 10-15reps + groin-hamstring flow 60sec [/tab]

[tab title="Group Metcons"] Monday 20min amrap: 12 Kb swings + 10 box jumps (step down) + 8 push ups

Tuesday 8min: row 200m + 10 burpees. Rest 3min. 8min: 200m run + max chin ups

Wednesday 15min for quality: max hspu (sub push up) + 8 toe to bar + 30 single leg skips per side +

Thursday Prowlers 10x10m for max acceleration


Saturday Group Workout (relay style): 6 sets each: 15 ball slams + 200m run. Rotate every round. [/tab]

[tab title="Foundations"] Workout 1 A. Back Squat, build to a tough set of 5. B. Tempo [5sec down] back squats 2x5 at approx 80% of today's top weight C. Group Metcon

Workout 2 A. Bench Press. Build to a tough set of 3. B. 5 sets: Tempo Bench Press (5sec lowering phase) 1reps @ approx today's top weight, rest 60-90sec. C. Group Metcon

Workout 3 A. 6 sets, rest 45sec bewteen exercises: Chin-ups 2-4reps + 15-20sec tuck hold on paralettes. B. 2-3 sets: Back flies 10-20reps. C. Group Metcon

Workout 4 A. 4 sets, rest 30-60sec between exercises: 10 RDL + max hspu + Side Plank 45-60sec/side B. Group Metcon [/tab]

[tab title="Training - General"] DAY 1 A. Squat 3x6, rest 2min B. Bulgarian SS 3x8/leg C. Group Metcon

DAY 2 A. Bench 3x6, rest 1.5-2min B. Pause bench 3x4 (90% of today's top weight, 2sec pause on chest) C. Group Metcon

DAY 3 A. Deadlift: 1,3,1,3,1,3 (start conservative and add a little weight each wave, keep reps fast) B. Front squat 4x4, rest 2min C. Chin ups 3x5-8

DAY 4 A. Press 3x5 B. 3 sets: 10 DB incline bench + 10 DB row + 15 cable back flys C. Group Metcon

DAY 5 A. 3 sets, rest as little as possible: 8-10 standing DB press + 10 heavy KB swings + 60sec weighted front plank + max tempo ring rows B. Group Metcon [/tab]

[tab title="Training - Competition"] Workout 1 A. Back Squat 3x1@85%. Then 3x4-6@80%. C. Group Metcon

Workout 2 A. Optional Muscle-up Pracice 5mins B. 16min EMOM: odd mins: 4-6 chin-ups (chest to bar if possible), even mins: 4-6 HSPU C. Group Metcon

Workout 3 A.Snatch 4x3 EMOM @ 70%, 4x2@75%, 3x1@80% B. Power Cleans 6x4 EMOM. C. Paused Back Squat 4x3-5reps with 3sec pause. D. Deadlift 2x6-8@75%

Workout 4 A. 2 sets: Bully Stretch 60sec/side + 10-20 back flys B.Bench Press 4x4-6@80%, rest approx 2mins If it feels good, go for max reps on last set. C. Group Metcon

Workout 5 A. 5 sets: max HSPU in 30sec, rest 60sec, max pull-ups in 30sec, rest 60sec. B. 3 sets: Max paused push-ups, no rest, max L-sit (accumulate min of 20sec), no rest. C. 2 sets: Band External rotations 10-20reps + Back flys 10-20reps D. Group Metcon [/tab]

[tab title="Training - Weightlifting Team"] Off-season: focus will be on taking a mental & physical break from the normal training, perfecting technique, and helping to balance the body before building back up toward the end of the summer. Monday A. Glute Side Shuffle + back flys. 3 sets to fatigue. B. Tempo Back Squats 2x6 @ 70% with 5sec lowering phase. C Group Metcon

Tuesday A. Paused Snatch Pull 3x5@75-80% (2sec pause just below knee) B. 5 sets: 30sec max chin-ups, rest 60sec, 30sec max HSPU, rest 60sec. C. Group Metcon

Thursday A. 3 sets, alternatinge: Barbell Walking Lunges, 3x8-10/side + snatch grip RDL 12reps + side plank 60sec/side. Rest as needed. B. Group Metcon

Friday A. Snatch from block 3x3 @ 70%. B. Clean from block 3x3 @ 70%. C. Bench Press build to a tough set of 5, then 2x5@ 85% of that. D. 3 sets: front step-up 15res/side + tucked front lever hold (or L-sit hold) 15sec minimum + external rotations with band 10-20reps/sside **PUT BLOCKS AWAY PLEASE!!** [/tab]

[tab title="400m Training"] Workout 1: Speed endurance 7 sets of 200m, rest 5-7mins between sets. Set 1:70%. Set 2: 80%, Set 3: 90%, Set 4-7: 100%

Workout 2: Tempo/Technique (done at 75% effort) 6x800m @ 70%, 200-400m rest/walk OR do a 75% effort 15-25min steady state run. You should easily be able to keep your pace the entire time. This isn't a hard effort.

Workout 3: Endurance 5x400m, rest 5mins between sets. All sets done at 90%. Goals is keep 400m times fast but consistent across all sets with minimal drop-off from set 1 to 6. [/tab]