Thought of the week
It’s Transition week with a weightlifting Comp thrown in- woo hoo!
For Weightlifting this week its all about hitting your best possible numbers in the snatch and clean and jerk. We will run the comp as per a traditional weightlifting competition- that is you get 3 attempts/ lifts in both the snatch and the same in the clean and jerk. At the end of the competitions lifters will be ranked as by the Sinclair Formula Method.
On Monday you will hit both your Snatch and Clean and Jerk openers for 3 singles each. Openers refer to your first attempt. Its all about getting this lift in! As a general rule your first attempt is high but you should nail it, your second attempt is just below your current pb or equal to it and your third attempt is for a pb or for placing as high as you can in the competition.
The Weightlifting Comp will be on Friday night at Farringdon during Weightlifting and Engine Clubs- here is no engine club this Friday.
General warm up- 3mins
a) Back Squat- wu- 10/bar, 5/50%, 5/60% then:
5/3/1/1/1 no misses! (75/80-85/90…)
b) barbell jumping squats- 3×10
c) Depth Jumps- 5×3
A) snatch- 3×1 /opener (90-95%)
b) clean and jerk- 3×1 /opener (90-95%)
Tuesday 30th May
Handstand and hinge prep
Regionals Individual Event 4
For time (22m time cap)
18m Handstand walk/ 36 Shoulder taps/ HS walk around box/
10 TTB/ Knee up
10 Dead Lifts 130/100
12 Dead Lifts
Wednesday 31st May
General warm up- 3minutes
Core work- 2rds CFCR abs
running drills, athletic warm up
(A) 6x400m work: rest 1:2 (alt run/row if necessary)
A) Power Snatch- 3×2/ 75%
(B) Clean and Jerk- 3×2/ 75%
c) Front Squat- 3×1/90%
Thursday 1st June
(a) Extended Crawls/ locomotion
bear crawl, bear walk, lizard, ostriches, frog, kong, duck, skater, bunny hops
15 minute BAR muscle up clinic
15 minute pistol clinic
45 minute mono-structural: run, ride, swim, row/
Stretch, ROMWOD, yoga
Friday 2nd June
A) snatches- 3 attempts
b) clean and jerks- 3 atempts
Engine Club – cancelled.
Saturday 3rd June