10/7/2015

10/7/2015

 

Well we are half way through Lurong. How's everyone feeling? If anyone has any good recipes lets share them on Facebook. I have seen a couple from people but if anyone has more they can share that would be great. I know that I am a creature of habit so my meals seem to repeat themselves each week so I know I would appreciate new ideas and I'm sure others would too.

General Programming:

1) Coach led Warm-up

 

2) Back Squat 5-5-5-5-5 Reps AHAP

 

3) EMOM for 14 MIn

Even Minutes 5 Front Squats @ 65% of your heaviest back squat from today

Odd Minutes 10 Box Jumps 30/24

 

4) Mobility/stretching

 

Competition Programming:

1) C&J  1x2@ 70%, 2x1@ 75% 6x2@ 80%, 2X1@ 85%, 2x1@ 90%  of 1RM Clean and Jerk

 

2) Front Squat 3X5 at a tempo of 3303 (so thats 3 seconds in the descent 3 seconds in the bottom up fast 3 seconds in the top) Heavier than last week.

 

3) 2xME set of MU then 4x4 with a 1:00 rest between sets

 

4) For Time complete

21 Deadlifts 205/145

9 C2B pullups

15 Dead lifts 225/155

15 C2B Pullups

9 Dead lifts 245/170

2 C2B pullups

 

5) Mobility/stretching


 


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