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Winter 2024 week 4
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@marshallr12
marshallr12 committed Jan 27, 2024
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122 changes: 122 additions & 0 deletions src/2024/winter/4_std.html
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<html lang="en-us">
<head>
<meta name="viewport" content="width=device-width">
<meta charset="utf-8">
<title>Week 4 - General</title>
<link rel="stylesheet" href="/styles.css">
</head>
<body>
<main>
<article>
<header>
<h1>Week 4 of 4-week Pre-competition Mesocycle</h1>
<h2>General Program</h2>
<details>
<summary>
Coaches' Notes
</summary>
<ul>
<li>Low volume (deload)</li>
</ul>
</details>
<details>
<summary>Athlete Notes</summary>
<ul>
<li>Lower volume this week, but some heavy lifts on Sunday.</li>
</ul>
</details>
</header>
</article>
<section class="day">
<h3>Tuesday</h3>
<ol>
<li>
<h4>Tempo Snatch bar(5x3)</h4>
</li>
<li>
<h4>Power Snatch + Snatch Balance + Overhead Squat 60x1 65x1 70(2x1) 75x1 80x1 83x1</h4>
</li>
<li>
<h4>PC+2PJ 60x2 65x2 70x2 75(2x2) 80x2 83x2</h4>
</li>
<li>
<h4>Back Squat 60x5 65x5 70x5 75x3 80x3 83x3</h4>
</li>
<li>
<h4>Clean Pull 90(2x3) 95(2x3)</h4>
</li>
<li>
<h4>4 rounds:</h4>
<ul>
<li>Wrist curls x15-18</li>
<li>Abalakov Jump x10</li>
<li>Pullups x10</li>
</ul>
</li>
<li>
<h4>Weighted Planks 3x1 minute</h4>
</li>
</ol>
</section>
<section class="day">
<h3>Thursday</h3>
<ol>
<li>
<h4>Tall Snatch bar(4x3)</h4>
</li>
<li>
<h4>Snatch 65x3 70x3 75x3 80x3 83x3</h4>
<p>Try to reproduce the feeling and timing of the tall snatch</p>
</li>
<li>
<h4>Tall Clean bar(4x3)</h4>
</li>
<li>
<h4>C&J 60x3 65(2x3) 70x3 75x3 80x3</h4>
<p>Try to reproduce the feeling and timing of the tall clean</p>
</li>
<li>
<h4>Zombie Front Squat 10 secs descent 55x1 60x1 65x1 70x1 75x1 80x1 83x2</h4>
</li>
<li>
<h4>Snatch Pull 90(2x3) 95(2x3)</h4>
</li>
<li>
<h4>3 rounds:</h4>
<ul>
<li>Side Plank Banded Clamshell x10</li>
<li>Abalakov Jump x10</li>
</ul>
</li>
<li>
<h4>Pinch Grip Plate hold 3x1 minute</h4>
</li>
</ol>
</section>
<section class="day">
<h3>Sunday</h3>
<ol>
<li>
<h4>Snatch 65x3 70(2x3) 75x3 80x3 85x2 90x1 92x1</h4>
</li>
<li>
<h4>C&J 60x3 65x3 70x3 75x3 80x3 85x2 90x1 92x1 optional 95x1</h4>
</li>
<li>
<h4>Back Squat 65x5 70x4 75x4 80x3 85x3 90x3 92x1 95x1</h4>
</li>
<li>
<h4>4 rounds:</h4>
<ul>
<li>Pullups x10</li>
<li>Triceps extensions x10</li>
</ul>
</li>
<li>
<h4>Weighted Planks 3x1 minute</h4>
</li>
</ol>
</section>
</main>
</body>
</html>
137 changes: 137 additions & 0 deletions src/2024/winter/4_team.html
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<html lang="en-us">
<head>
<meta name="viewport" content="width=device-width">
<meta charset="utf-8">
<title>Week - Competition Team</title>
<link rel="stylesheet" href="/styles.css">
</head>
<body>
<main>
<article>
<header>
<h1>Week 4 of 4-week Pre-competition Mesocycle</h1>
<h2>Competition Program</h2>
<details>
<summary>
Coaches' Notes
</summary>
<ul>
<li>Low volume (deload)</li>
</ul>
</details>
<details>
<summary>Athlete Notes</summary>
<ul>
<li>Lower volume this week, but some heavy lifts on Sunday.</li>
</ul>
</details>
</header>
</article>
<section class="day">
<h3>Tuesday</h3>
<ol>
<li>
<h4>Power Snatch 60x3 65x3 70(2x3) 75x3 80x3 83x3</h4>
</li>
<li>
<h4>PC+PJ 60x3 65x3 70x3 75(2x3) 80x3 83x3</h4>
</li>
<li>
<h4>Back Squat 60x5 65x5 70x5 75x3 80x3 83x3</h4>
</li>
<li>
<h4>Clean Pull 90(2x3) 95(2x3)</h4>
</li>
<li>
<h4>4 rounds:</h4>
<ul>
<li>Wrist curls x15-18</li>
<li>Abalakov Jump x10</li>
<li>Pullups x10</li>
</ul>
</li>
<li>
<h4>Weighted Planks 3x1 minute</h4>
</li>
</ol>
</section>
<section class="day">
<h3>Thursday</h3>
<ol>
<li>
<h4>Snatch 65x3 70x3 75x3 80x3 83x3</h4>
</li>
<li>
<h4>C&J 60x3 65(2x3) 70x3 75x3 80x3</h4>
</li>
<li>
<h4>Back Squat 70x2 75x2 80x2 83x2</h4>
</li>
<li>
<h4>Snatch Pull 90(2x3) 95(2x3)</h4>
</li>
<li>
<h4>4 rounds:</h4>
<ul>
<li>LU raises x10</li>
<li>Side Plank Banded Clamshell x10</li>
<li>Abalakov Jump x10</li>
</ul>
</li>
<li>
<h4>Pinch Grip Plate hold 3x1 minute</h4>
</li>
</ol>
</section>
<section class="day">
<h3>Sunday</h3>
<ol>
<li>
<h4>Snatch 65x3 70(2x3) 75x3 80x3 85x2 90x1 92x1</h4>
</li>
<li>
<h4>C&J 60x3 65x3 70x3 75x3 80x3 85x2 90x1 92x1 optional 95x1</h4>
</li>
<li>
<h4>Back Squat 65x5 70x4 75x4 80x3 85x3 90x3 92x1 95x1</h4>
</li>
<li>
<h4>4 rounds:</h4>
<ul>
<li>Pullups x10</li>
<li>Triceps extensions x10</li>
</ul>
</li>
<li>
<h4>Weighted Planks 3x1 minute</h4>
</li>
</ol>
</section>
<section class="day">
<h3>Day 4</h3>
<p>Monday, Wednesday, Friday, or Saturday</p>
<ol>
<li>
<h4>PS 65x2 70x2 75x2 80x2 83x2 or Muscle Snatch 5x2</h4>
</li>
<li>
<h4>Back Jerk 75x3 80(3x3) or Clean Grip Push Press Behind the neck 4x3</h4>
</li>
<li>
<h4>Front Squat 75x3 80x3 85x3</h4>
</li>
<li>
<h4>Weighted Reverse Bench Plank 3x1 minute</h4>
</li>
<li>
<h4>4 rounds:</h4>
<ul>
<li>Standing dumbell lateral raise x10</li>
<li>Single leg calf raises x15-18</li>
</ul>
</li>
</ol>
</section>
</main>
</body>
</html>
2 changes: 1 addition & 1 deletion src/index.html
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Expand Up @@ -15,7 +15,7 @@ <h1>NU Weightlifting Program Winter 2024</h1>
<li>1/7 <a href="2024/winter/1_std.html">General</a> / <a href="2024/winter/1_team.html">Competition</a></li>
<li>1/14 <a href="2024/winter/2_std.html">General</a> / <a href="2024/winter/2_team.html">Competition</a></li>
<li>1/21 <a href="2024/winter/3_std.html">General</a> / <a href="2024/winter/3_team.html">Competition</a></li>
<li>1/28</li>
<li>1/28 <a href="2024/winter/4_std.html">General</a> / <a href="2024/winter/4_team.html">Competition</a></li>
</ol>
</li>
<li> Mesocycle 2
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2 changes: 1 addition & 1 deletion src/workout_template.html
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Expand Up @@ -44,7 +44,7 @@ <h3>Tuesday</h3>
<li>
<h4></h4>
<ul>
<li>/li>
<li></li>
</ul>
</li>
</ol>
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