Gang – I am going to be getting on ALL of your cases very soon as I want you all to take part int eh Synergy Strength SWA Weightlifting Competition February 08, 2014. This is an in house comp, so much of the nerves of competing are gone, not travel, no unfamiliar places, tonnes of familiar faces and friends to work out with. Registration will open very soon and again I expect all of you training OLY to compete in OLY, so lets get ready. Your program has been peaking for this date over the last few months, so take advantage please.
MON January 06/13 – Comp 1, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Clean and jerk 70-75-80-85%x1, 4(90%x1), 95%x1
B. Hang snatch 60-70-75-80%x2, 4(85%x2)
C. Clean pulls 3(90%x3)
D. Front squats 70-75- 82.5%x3, 87.5%x2, 92.5%x1, 85%x3, 90%x2, 95%x1
E. Press + push press 3(3+2)
TUES January 07/13 – Comp 1, Week 2
REST DAY
@ 7:00pm today we will be hosting a HSPU seminar for anyone interested in improving their technique on the movement and understanding the progressions and regressions of the exercise – this is for you.
WED January 08/13 – Comp 1, Week 2
@ 6:30 pm , we are goign to have a FREE Clean and Jerk seminar for all those interested. We will have multiple coaches on hand and we will be able to work with all levels of athletes, want to learn how to complete a clean and jerk – maybe you have a few questions on your technique, or need a refresher course on technique (we all can use this from time to time) – then tonight is the night. Register on Facebook or simply show up – all are welcome to come have a good time and learn something new.
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Snatch 70-75-80-85%x1, 4(90%x1), 95%x1
B. Hang clean and jerk 70-75-80%x2, 2(85%x2)
C. Back squats 3(85%x4)
D. Snatch high pulls 3(85%x4)
THURS January 09/13 – Comp 1, Week 2
REST DAY
FRI January 10/13 – Comp 1, Week 2
WARM-UP
Warm-up – back squats to 50-60% 1RM
WOD
A. Power snatch 60-65%x2, 6(72.5%x1)
B. Power clean 60-65%x2, 5(72.5%x1)
C. Front squat + jerk 70-75-80%x2+1, 4(87.5%x1+1)
D. Clean shrugs + hang clean shrug 4(85%x3)
@ 7:00pm today Connor will be putting on a back squat clinic for all those interested in learning more about optimizing your back squat, he will be discussing fault corrections, progressions/regressions f the movement and be taking time to allow everyone to work up to 90% of their best squat during the session (so if you wish to forego your Front squats today and go work on Back squats with Connor – please do so.
SAT January 11/13 – Comp 1, Week 2
REST DAY
1:30-3:30 today – Strongman session on stone loading and log clean and press. If interested – please come take part in the FREE educational session.
SUN January 12/13 – Comp 1, Week 2
REST DAY
@ 1:00pm today Scotty Butcher and Chad will be hosting a short lecture on HIIT style training – ever been interested in why Synergy Strength does what it does and why it matters. This lecture will explain it to you and provide you a bit of under pinnings of how our programming works and the how to’s behind it.
