Week 3

marshallr12 · Mar 26, 2024 · 0d1ace0 · 0d1ace0
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diff --git a/src/2024/spring/3_std.html b/src/2024/spring/3_std.html
@@ -16,7 +16,7 @@ <h2>Boston Open</h2>
                     Coaches' Notes
                 </summary>
                 <ul>
-                  <li></li>
+                  <li>Low volume week; end of preparatory mesocycle</li>
                 </ul>
             </details>
             <details>
@@ -29,7 +29,36 @@ <h2>Boston Open</h2>
     </article>
       <section class="day">
         <pre>
+Tuesday
 
+PS 60(2x3) 65x3 70x3 75x3 80(2x3)
+PC+PJ 65(2x3) 70x3 75(2x3) 80(2x3)
+Back Squat 60x5 65x5 70x4 75x4 80(2x3)
+Snatch Pull 85(2x3) 90(2x3)
+4 rounds:
+LU raises x10
+Wrist curls x15-18
+
+Weighted Planks 3x1 minute
+
+Thursday
+
+Snatch 60x3 65x3 70x3 75x3 80x3
+C&J 60x3 65x3 70x3 75x3 80x3
+Back squat 75x3 80x3 85x3
+Snatch Pull 85(2x3) 90(2x3)
+Side Planks 3x1 minute
+
+Sunday
+
+Snatch 65x3 70x3 75x3 80x3 85x2 90x2 80x1 90x2
+C&J 65x3 70x3 75x3 80x3 85x2 80x2 90x2
+Back Squat 60x4 65x4 70x4 75x3 80(2x3) 85x2 90x2
+4 rounds:
+Abalakov Jump x10
+Clean Grip BN Press x10
+
+Weighted Planks 3x1 minute
         </pre>
       </section>
     </main>

diff --git a/src/2024/spring/3_team.html b/src/2024/spring/3_team.html
@@ -16,7 +16,7 @@ <h2>Boston Open</h2>
                     Coaches' Notes
                 </summary>
                 <ul>
-                  <li></li>
+                  <li>Low volume week; end of preparatory mesocycle.</li>
                 </ul>
             </details>
             <details>
@@ -30,6 +30,44 @@ <h2>Boston Open</h2>
       <section class="day">
         <pre>
 
+Tuesday
+
+PS 60(2x3) 65x3 70x3 75x3 80(2x3)
+PC+PJ 65(2x3) 70x3 75(2x3) 80(2x3)
+Back Squat 60x5 65x5 70x4 75x4 80(2x3)
+Snatch Pull 85(2x3) 90(2x3)
+4 rounds:
+LU raises x10
+Wrist curls x15-18
+
+Weighted Planks 3x1 minute
+
+Wednesay or Friday
+
+Snatch (preferred) or overhead squat 60x2 65x2 70x2 75x2 80x2 85x1 90x1
+C&J (preferred) 60x2 65x2 70x2 75x2 80x2 85x1 90x1 or Clean Pull singles to max
+Front squat 75x3 80x3 85x3
+Single leg Abalakov Jump 4x10
+Prone Cobra 3x1 minute
+
+Thursday
+
+Snatch 60x3 65x3 70x3 75x3 80x3
+C&J 60x3 65x3 70x3 75x3 80x3
+Back squat 75x3 80x3 85x3
+Snatch Pull 85(2x3) 90(2x3)
+Side Planks 3x1 minute
+
+Sunday
+
+Snatch 65x3 70x3 75x3 80x3 85x2 90x2 80x1 90x2
+C&J 65x3 70x3 75x3 80x3 85x2 80x2 90x2
+Back Squat 60x4 65x4 70x4 75x3 80(2x3) 85x2 90x2
+4 rounds:
+Abalakov Jump x10
+Clean Grip BN Press x10
+
+Weighted Planks 3x1 minute
         </pre>
       </section>
     </main>

diff --git a/src/bostonopen.txt b/src/bostonopen.txt
@@ -35,4 +35,43 @@ Barbell Rows 4x10
 Dumbbell Bench 4x10
 Clean Grip BN Press x10
 
-Week 3 223
+Week 3 223 (3/25) (78sn 78cj 78sq 22pu)
+
+Day 1 78 (21sn 21cj 24sq 11pu)
+
+PS 60(2x3) 65x3 70x3 75x3 80(2x3)
+PC+PJ 65(2x3) 70x3 75(2x3) 80(2x3)
+Back Squat 60x5 65x5 70x4 75x4 80(2x3)
+Snatch Pull 85(2x3) 90(2x3)
+4 rounds:
+LU raises x10
+Wrist curls x15-18
+
+Weighted Planks 3x1 minute
+
+Day 2 33 (12sn 12cj  9sq  0pu)
+
+Snatch 60x2 65x2 70x2 75x2 80x2 85x1 90x1
+C&J 60x2 65x2 70x2 75x2 80x2 85x1 90x1
+Front squat 75x3 80x3 85x3
+Single leg Abalakov Jump 4x10
+Prone Cobra 3x1 minute
+
+Day 3 49 (15sn 15cj  9sq 11pu)
+
+Snatch 60x3 65x3 70x3 75x3 80x3
+C&J 60x3 65x3 70x3 75x3 80x3
+Back squat 75x3 80x3 85x3
+Snatch Pull 85(2x3) 90(2x3)
+Side Planks 3x1 minute
+
+Day 4 62 (19sn 19cj 25sq  0pu)
+
+Snatch 65x3 70x3 75x3 80x3 85x2 90x2 80x1 90x2
+C&J 65x3 70x3 75x3 80x3 85x2 80x2 90x2
+Back Squat 60x4 65x4 70x4 75x3 80(2x3) 85x2 90x2
+4 rounds:
+Abalakov Jump x10
+Clean Grip BN Press x10
+
+Weighted Planks 3x1 minute