Monday · 12.19.16

2017 REGIONAL ATHLETES

The next few weeks are high volume  and mid-to-high intensity weightlifting, with some heavy pulls and squat waves.  It’s likely to get a little spicy, but after this we will work through a classic “pre-competition” phase with lower volume and high intensity attempts.  It will culminate in a big test day.  I am excited to see what kind of reactions we get from it all.
- Beantown Barbell coaching staff

1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3

2. Snatch Pull
(100%/3)4

3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

4. Gymnastics Conditioning
6 strict Musle ups
12 strict c2b
18 strict pull ups

5.  Conditioning
With a running clock
at the 0:00
21-15-9:
Squat Cleans, 135/95
Ring Dips
at the 10:00
15-10-5
Power Cleans, 185/135
Strict Ring Dips
at the 20:00
9-7-5 reps
Hang Squat cleans, 205/145
Ring MU

2017 OPEN ATHLETES

The next few weeks are high volume  and mid-to-high intensity weightlifting, with some heavy pulls and squat waves.  It’s likely to get a little spicy, but after this we will work through a classic “pre-competition” phase with lower volume and high intensity attempts.  It will culminate in a big test day.  I am excited to see what kind of reactions we get from it all.
Beantown Barbell coaching staff

1. Power Snatch
60%/3
65%/3
70%/3
(75%/3)3

2. Snatch Pull
(100%/3)4

3. Back Squat
75%/5
80%/1
75%/5
83%/1
75%/5
85%/1

4. Gymnastics Conditioning
6 strict Musle ups
12 strict c2b
18 strict pull ups

5.  Conditioning
21-15-9:
Squat Cleans, 135/95
Ring Dips

Ben Bergeron4 Comments