Weightlifting Meet Sign-up Sheet: Link
π May 6th @ CFER: 10a-2p
** Sign-up by Thursday for planning purposes
π₯ Potluck – bring food!
πββοΈ We need 1 Judge & 3 Plate Changers
Β
Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot
(shoe rack for shoes, and what small items can fit neatly within shoes)
– Claim your Lost and Found
10a – 2p
Weightlifting Meet Sign-up Sheet: Link
π May 6th @ CFER: 10a-2p
** Sign-up by Thursday for planning purposes
π₯ Potluck – bring food!
πββοΈ We need 1 Judge & 3 Plate Changers
Β
Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot
(shoe rack for shoes, and what small items can fit neatly within shoes)
– Claim your Lost and Found
Minutes + (2 min rest)
8-6-4-2-1
– Row or Bike
– Max cals. in each time interval.
– Rest 2 min between intervals
– Athletes competing in the meet should treat today as a deload day.
– Athletes looking for some extra AB work can do 1 minute of abs after row.
– Abs of athletes choice: Plank/Bicycles/Body Saw…etd.
– Give 1 minute complete rest between sets
Weightlifting Meet Sign-up Sheet: Link
π May 6th @ CFER: 10a-2p
** Sign-up by Thursday for planning purposes
π₯ Potluck – bring food!
πββοΈ We need 1 Judge & 3 Plate Changers
Β
Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot
(shoe rack for shoes, and what small items can fit neatly within shoes)
– Claim your Lost and Found
Last Day to sign-up for the meet.
Meet Sheet – Sign-up link
With a partner…
6 RNDs
250/200 Row
10 Deficit Push-ups (25s)
6 RNDs
15/12c Bike
20 Plate G2OH (45/25)
6 RNDs
200m Run
10 Pull-ups
x: 20# weight vest
Alternate full rounds with partner.
Can use Weight Vests or hold weights.
OR
Push-ups: Plate on upper back.
Deficit: 2 plates on either side of athlete.
Pull-ups: Hold 20/10 DB between feet
Weightlifting Meet Sign-up Sheet: Link
π May 6th @ CFER: 10a-2p
** Sign-up by Thursday for planning purposes
π₯ Potluck – bring food!
πββοΈ We need 1 Judge & 3 Plate Changers
Β
Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot
(shoe rack for shoes, and what small items can fit neatly within shoes)
– Claim your Lost and Found
Clean and Jerk singles up to your opening weight. (85-90%)
Time to reduce accumulated fatigue as much as possible while maintaining strength, speed and technical precision. It is not a time to get stronger, faster, or technically betterβthat work is already done. The idea is to be able to access all of that existing ability for the meet.
Deload but stay primed.
Weightlifting Meet is this Saturday so stay light and focus on speed, elbow lockouts, and hitting positions.
Sign-up if you have not!
50 Criss Cross / 100 SU
40 KBS – Russian
30 DB Hang Clean + Jerk (15/15)
20 TTB / Knee raises
30 DB Hang Clean + Jerk (15/15)
40 KBS – Russian
50 Criss Cross/ 100 SU
s: DB: 35/26 KB: 35/20
x: DB: 50/35 KB: 53/35
+: DB: 70/50 KB: 73/53
Cap 12
A fun down and up chipper.
– Athletes should cap the CC at 1:00 to keep moving.
– Athletes can break up the DB C&J however they want to, but should try to a minimum of 5/side.
Weightlifting Meet Sign-up Sheet: Link
π May 6th @ CFER: 10a-2p
** Sign-up by Thursday for planning purposes
π₯ Potluck – bring food!
πββοΈ We need 1 Judge & 3 Plate Changers
Β
Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot
(shoe rack for shoes, and what small items can fit neatly within shoes)
– Claim your Lost and Found
Deload – Build to 2 sets at 65%.
– Work positioning and speed out of the bottom.
AMRAP 10min
5 Box Jumps
10 Push-ups
15 Sit-ups
Weightlifting Meet Sign-up Sheet: Link
π May 6th @ CFER: 10a-2p
** Sign-up by Thursday for planning purposes
π₯ Potluck – bring food!
πββοΈ We need 1 Judge & 3 Plate Changers
Β
Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot
(shoe rack for shoes, and what small items can fit neatly within shoes)
– Claim your Lost and Found
Snatch singles up to your Opening weight – 87%-92%
3 sets @ 87-92(x3)
Time to reduce accumulated fatigue as much as possible while maintaining strength, speed and technical precision. It is not a time to get stronger, faster, or technically betterβthat work is already done. The idea is to be able to access all of that existing ability for the meet.
Deload but stay primed.
Weightlifting Meet is this Saturday so stay light and focus on speed, elbow lockouts, and hitting positions.
Sign-up if you have not.
Buy-in: Run 400
2 Rounds
15 OHS
15 Burpee over Bar
Cash-Out: Run 400
s: 45/35
x: 95/65
+: 115/85
Cap 12
Weightlifting Meet Sign-up Sheet: Link
π May 6th @ CFER: 10a-2p
π₯ Potluck – bring food!
πββοΈ We need 1 Judge & 3 Plate Changers
Β
Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot
(shoe rack for shoes, and what small items can fit neatly within shoes)
– Claim your Lost and Found
With a partner…break up however:
Buy-in:
– 200 Air Squats
– 100 HR Push-ups / Knees
– 2k Row
Into..
2 RNDs
30 TTB / Knee raises / V-ups
20 Squat Cleans
s: 95/65
x: 135/95
+: 155/105
Cap 30
– Teams can break up each movement how they see fit.
– Movements must be completed in order.
Weightlifting Meet Sign-up Sheet: Link
π May 6th @ CFER: 10a-2p
π₯ Potluck – bring food!
πββοΈ We need 1 Judge & 3 Plate Changers
Β
Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot
(shoe rack for shoes, and what small items can fit neatly within shoes)
– Claim your Lost and Found
– Let’s run it back and give it another try! You know your attempts – go for it.
– Going for a heavy single today!!
– Get tight and press hard.
EMOM x 12
m1: Rope Climbs**(2x)
m2: Devil’s Press
m3: Wall Balls**(1/2)
m4: Rest
s: 35/20s
x: 50/35s
*Score is total reps*
**Only 1/2 the reps count for Wall Balls….
** Rope climbs count as 2x…
– With no rest between movements athletes should give themselves :10s buffer to switch movements.
– With Rope climbs being a longer duration move, ALL rope climbs count as DOUBLE.
1 Rope Climb = Score of 2
– With Wall Balls being the one movement to gain many reps, all Wall Ball reps will only count as .5
Example: 20 wall balls = Score of 10
Weightlifting Meet Sign-up Sheet: Link
π May 6th @ CFER: 10a-2p
π₯ Potluck – bring food!
πββοΈ We need 1 Judge & 3 Plate Changers
Β
Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot
(shoe rack for shoes, and what small items can fit neatly within shoes)
– Claim your Lost and Found
4 Rounds
400m Run
20 Pull-ups / Ring Rows
20 Ab-Mat Sit-ups
20 Russian Twists
20 Body Saw
x: 20# Weight Vest
+: 5 Rounds
Cap: 25
+: 75 / 25
++: 100/300)
Weightlifting Meet Sign-up Sheet: Link
π May 6th @ CFER: 10a-2p
π₯ Potluck – bring food!
πββοΈ We need 1 Judge & 3 Plate Changers
Β
Shoe Rack and Lost & Found
– 1 Member = 1 Shoe Spot
(shoe rack for shoes, and what small items can fit neatly within shoes)
– Claim your Lost and Found
– Athletes can build to a heavy single today, either matching their previous 1 RM or trying to best it.
– Athletes can squat clean or power clean.
– Full arm/elbow lockouts (with ZERO arm bend are the only lifts that count)
– Reminder: In a meet you get 3 attempts
– Athletes should pat attention to their weight jumps to keep in mind for the weightlifting meet.
Meet attempts (suggestions)
Opener (First Attempt): 90β 93%
Second Attempt: 95 β 96%
Third Attempt: 100%+ (or the weight you want to hit)
3 Rounds
15 HR Push-ups
30 Air Squats
Into
3 Rounds
6 TTB / Knee Raises
12 Jump Lunges
+: 15 Kipping HSPU / 15 TTB
Cap 10
