COMPETE – 22.12.13

WARM-UP

1 set:

1:00 foam roll upper back

1:00 foam roll lats (each side)

2 sets:

1:00 jump rope

20 spiderman stretch (10/side)

10 counterbalance squats

5 wall-facing squats

1 set:

10 overhead squats (empty bar)

10 overhead squats (25%)

8 overhead squats (35%)

5 overhead squats (45%)

3 overhead squats (55%)

3 overhead squats (65%)

NOTES

Use the first set to stretch out the shoulders and hips and get the body moving.

Build to workout weight of overhead squats after loosening up.

MAIN LIFT

3 sets:

3 overhead squats

– Building to your heaviest set of 3.

NOTES

Welcome to week 11 of our final weightlifting cycle for the year. This is our final week before we re-test our 1-rep max clean and snatch! This week, we lower the weights on the bar for the clean and snatch to focus on hitting moderately heavy weights with great speed and form. We also give the body a tiny bit of a break, allowing the nervous system to recover fully leading into next week!

The basic lifts are the same as last week, however, we are decreasing the reps and increasing the weight. This week, we will be establishing a 3-rep max!

For load:

12 squat cleans 66KG

1 legless rope climb

10 squat cleans 75KG

1 legless rope climb

8 squat cleans 84KG

1 legless rope climb

6 squat cleans 93KG

1 legless rope climb

4 squat cleans 102KG

– Increase loading across each set of squat cleans.

NOTES

Stimulus & Goals

As long as you finish in the 10:00-15:00 range, focus more on load than time.

Record the loads used for each set.

Increase the loading across clean sets.

As long as you can repeat quick singles, you can use heavier weights on the cleans.

1:00-2:00 to finish each set of cleans.

ACCESSORY - I

2 sets:

Max L-sit hold

NOTES

In Accessory – I, perform an L-sit for as long as possible. Rest as needed between the two sets. If you can’t perform a full L-sit for more than :20, perform a single leg tuck or a full tuck.

STRETCHING

3 sets:

:30 couch stretch/side

:30 foam roll lower back

:30 foam roll lats/side